In teams of two, complete the following: 20 Minute AMRAP: 5 Pull-ups10 Push-ups15 Squats 500 Meter Row or 20 Calorie Bike* Partner A will complete the row/bike, while partner B completes as many reps of “the work” as possible. When partner A returns, they will alternateRead more

Strength/Skill Dungneness & Octopi Complete 5 Sets: Power Snatch x 3 Reps Perform all sets between 70%-80% of Snatch WOD Complete your choice of the following for time: Run 1 Mile Or Row 2,000 Meters Or Bike 100 Calories Compare to 12/21/2018Read more

Strength/Skill Dungeness & Octopi Shoulder Press 10@60% 8@65% 6@75% 4@80% 3@85% 10@50% WOD Complete every 90 Seconds for 12 Minutes (3 sets): Min 1: Single Arm DB Row x 6 Reps Each Arm Min 2: Strict Supine Pull-Ups x 5-10 RepsMin 3: Farmer carry x 100 MetersRead more

Dungeness & Octopi Complete 5 Sets: Power Clean x 3 Reps Perform all sets between 70%-80% of Clean WOD 14 Minute AMRAP: 20 Sit-ups10 Deadlifts 225/15515 Air Squats20 Double-unders Compare to: 12/19/2018Read more

Strength/Skill Dungeness Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 Reps Supine Ring Rows x 10 Reps @ 20×1 Dips x 10-15 Reps Octopi Medicine Ball Sit-Ups x 10-15 RepsSupine Ring Rows w/feet on box (only use box if you’re able to complete full range and tempo) x 10 Reps @ 20×1Ring Dips x 10-15 Reps WOD Dungeness 10 Minute AMRAP: 8 Pull-Ups10 Alternating Step-Ups 24/20″15/13 Hand Release Push-Ups Octopi 10 Minute AMRAP: 8 Pull-Ups10 Alternating Step-Ups 24/20″15/13 Hand Release Push-UpsRead more