WOD

Strength/Skill Dungeness & Octopi Shoulder Press [email protected]% [email protected]% [email protected]% [email protected]% [email protected]% [email protected]+% [email protected]+% WOD Complete the Following for Time: 50 Calorie Row 30 Alternating Single... Read More

Dungeness & Octopi Strength/Skill 3 Sets, Not for Time: Single Arm Front Rack Kettle Bell Carry x 50 Meters Each Arm High Box Jumps x... Read More

Dungeness & Octopi Strength/Skill Box Squat 7-7-7-7 @ 21X1 WOD 10 Minute AMRAP: 7 Burpees Over the Bar 5 Power Cleans 155/105 3 Push Jerks... Read More

WOD Teams of Two, Alternate Full Rounds to Complete an 18 Minute AMRAP: 10 Wall Balls 20/14 10 DB Hang Power Cleans 50/35

WOD 20 Minute AMRAP: 30/25 Calorie Bike 100 Meter D-ball Carry 100/70 400 Meter Run Then, with the remaining time, complete as many rounds as... Read More

Dungeness & Octopi Strength/Skill Front Squat 15 Minutes to build to a heavy single or work on technique WOD 12 Minute AMRAP: 4/3 Strict Supine... Read More

Dungeness & Octopi Strength/Skill Shoulder Press [email protected]% [email protected]% [email protected]% [email protected]% [email protected]% [email protected] [email protected]% WOD Every 6 minutes, for 18 minutes (3 sets) for times: 400... Read More

Strength/Skill Dungeness Complete 4 Rounds, Not for Time: Single-Arm DB Row x 8 Reps each arm @ 20X1 Dips x 5-10 Reps Reverse Goblet Lunges... Read More

Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Weight by Feel WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65 Pull-ups Compare to: 12/9/2020

WOD Teams of two, alternate full rounds to complete a 20 Minute AMRAP: 250 Meter Row or 10 Calorie Bike 10 Burpees