WOD Dungeness EMOM for 24 minutes (6 sets): Minute 1 – C2B Pull-Up x 5 reps Minute 2 – Supine Barbell Row x 6 reps Minute 3 – Stationary Dips x 5-10 reps Minute 4 – Row 12/10 calories Octopi EMOM for 24 minutes (6 sets): Minute 1 – Bar Muscle-up x 3 reps Minute...Read More

Dungeness & Octopi Strength/Skill Every 2 minutes, for 10 minutes (5 sets): Front Squat x 3 reps @ 75% WOD Complete the following for time: 200 Meter Farmer Carry 70/53 15 Deadlifts 275/190 15 Burpees over the bar 10 Deadlifts 10 Burpees over the bar 5 Deadlifts 5 Burpees over the barRead More

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...Read 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...Read More

Dungeness & Octopi Strength/Skill Pause Front squat 3-3-3-3-3 Perform reps with tempo of 23X2 (2 down, 3 at bottom, fast up, rest 2). Build throughout. WOD Dungeness Complete a 10 Minute AMRAP: 9 Deadlifts 135/95 7 Burpees Over the Bar 5 Hang Power Cleans 135/95 5 Front Squats Octopi Complete a 10 Minute AMRAP: 9...Read More

Strength/Skill Dungeness 3 rounds not for time: L-Sit or progression x 30 seconds Wall Walk x 3 reps Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: L-Sit x 30 seconds HS walk x max distance Muscle-up (Bar or rings) x max reps WOD Dungneness Complete the following for time: 50 Calorie Row...Read More

Dungeness & Octopi Strength/Skill Back Squat 10@50% 8@60% 6@70% 4@75% WOD Complete 5 Rounds for time: 10 Hang Power Snatches 95/65 30 Double-undersRead More