Strength/Skill Dungeness 5 rounds not for time: Parralette Pass-Throughs x 10 reps Seated Unsupported Strict Barbell Press x 3 reps @ 30X2 Strict Chest-to-bar Pull-ups x 5 reps Octopi 5 rounds not for time: Parralette Pass-Throughs x 10 reps Strict HSPU x 3 reps @ 30X2 Ring-to-Sternum Pull-ups (false grip) x 2-4 reps WOD Dungeness 5 Minute AMRAP: Ground-to-Overhead 135/95 Octopi Open Workout “11.3” 5 Minute AMRAP: Squat Clean & Jerk 165/110Read more

Dungeness & Octopi Strength/Skill Back Squat 10@55% 8@65% 6@73% 4@77% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 6/11/2018Read more

WOD Choose one of the following to complete for time: Run 5K (To Annapolis dock & back) OR Row 5K OR Bike 10K (6.2 miles on air assault bike) Try to choose the option you’re least comfortable with.Read more

Dungeness & Octopi Strength/Skill Overhead Squats 5-4-3-2-2 Build Throughout WOD Complete the following for time: 50 Wall-balls 20/14 Run 400 Meters 30 Toes-to-barRead more

Dungeness & Octopi WOD EMOM for 24 minutes (6 sets): Minute 1 – KB Reverse Goblet Lunges x 10 reps 70/53 Minute 2 – Burpee Pull-Ups x 5 reps (Choose a bar at least 6″ above reach) Minute 3 – Single-Arm DB Row x 6 each arm Minute 4 – Jerk (Push or Split) x 3 reps @ 75% of 1RMRead more