WOD “Lynne” Five rounds for max reps of: Bench press (RX=body weight men, 3/4 body weight women) Pull-ups Rest as needed between movements Score = total BP, Total PU Compare to: 3/3/2018Read More

Dungeness & Octopi Strength/Skill Overhead Squats 3-3-3-3-3 Build Throughout WOD Choose one of the following to complete for time: Run 1 Mile OR Row 2K Meters Or Bike 120/100 calories Compare to: 4/13/2018Read More

Dungeness & Octopi WOD EMOM for 21 minutes (7 sets): Minute 1 – DB Walking Lunges x 10 reps 50/35 Minute 2 – Burpee Pull-Ups x 5 reps (Choose a bar at least 6″ above reach) Minute 3 – Parralette Pass-Throughs x 10 repsRead More

Dungeness & Octopi Strength/Skill Pause front squat 3-3-3-3-3 Pause 3 seconds at the bottom of each rep. Build throughout. WOD 14 Minute AMRAP: 20 Sit-ups 10 Deadlifts 225/155 15 Air Squats 20 Double-undersRead More

Strength/Skill Dungeness 3 rounds not for time: Toes-to-rings x 5-10 reps Wall Walk x 3 reps Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: Skin the cat x 2-3 reps HS walk x max distance Bar Muscle-up x 2-3 reps WOD Dungeness Complete 3, 3 minute AMRAPs of: 5 Strict Pull-ups 10...Read More

Dungeness & Octopi Strength/Skill Back Squat 8 sets of 3 reps @ 75% WOD 9 minute AMRAP: 3 Burpees Over the Bar 3 Ground to Overhead 155/105 6 Burpees Over the Bar 6 Ground to Overhead 9 Burpees Over the Bar 9 Ground to Overhead 12 Burpees Over the Bar 12 Ground to Overhead and...Read More

WOD Teams of two, one person working at a time, complete 5 rounds of the following for time: 400 Meter run (run together) 10 Man makers 50/35 30 Partner med-ball sit-ups 20/14Read More

Strength/Skill Dungeness Complete 5 sets: Power Snatch x 3 reps – Build throughout Octopi Complete 5 sets: Snatch x 3 reps Build throughout WOD Dungeness Complete the following for time: 200 Meter Farmer carry 70/53 20 Power Snatches 115/80 30 Pull-ups Octopi Complete the following for time: 200 Meter Farmer carry 70/53 20 Power Snatches...Read More

WOD Dungeness & Octopi EMOM for 24 Minutes (6 sets): Minute 1 – Ground-to-Overhead x 3 reps @ 70-75% of Clean & Jerk Minute 2 – Single Arm DB Row x 6 reps each arm Minute 3 – Stationary Dips x 5-10 reps Minute 4 – DB Burpee Box Step-overs x 5 reps 45/35 each...Read More

Dungeness & Octopi Strength/Skill Front Squat 15 minutes to build to a heavy single WOD Complete Three rounds for time: Run 400 Meters 8 Front Squats – from the ground 195/135 (or scale to 75-80% of today’s single)Read More