Strength/ Skill Dungeness & Octopi 4 rounds not for time: Shoulder Press x 5 reps Rope Climbs x 3 reps Hollow Hold x accumulate 30 seconds WOD Dungeness Complete 2 sets for max reps: 1 Minute of Rowing calories Rest 1 Minute 1 Minute of Stationary Dips Rest 1 Minute 1 Minute of Wall Balls...Read More

Dungeness & Octopi Strength/Skill Back Squat 10 sets of: 3 Reps @ 70% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-upsRead More

WOD Complete congo-line style in teams of three, with each partner completing 3 rounds of the following: 800 Meter Row 40 KBS 50/35 10 Burpee Box Jump-Overs 24/20 Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin their 1000 meter row....Read More

Open Workout 18.4 Complete a 7 Minute AMRAP: 3 Thrusters 100/65 3 C2B Pull-ups 6 Thrusters 6 C2B Pull-ups 9 Thrusters 9 C2B Pull-ups 12 Thrusters 12 C2B Pull-ups – Keep increasing reps by 3 until the 7 minutes are over.Read More

Dungeness & Octopi Strength/Skill Deadlift 5-5-5-5-5 Build throughout WOD Complete ONE of the following for time: 1 Mile Run OR 2,000 Meter Row OR 200 Calorie BikeRead More

Dungeness & Octopi Strength/Skill Complete 4 sets: Shoulder Press x 5 reps Single Arm DB Rows x 6 reps @ 21×1 WOD 4 Minute AMRAP: Row 250 meters 10 Burpees over rower Rest 2 minutes 4 Minute AMRAP: 100 Meter farmer carry 70/53 (no running) 200 Meter run Rest 2 minutes 4 Minute AMRAP: 25...Read More

Strength/ Skill Dungeness & Octopi 3 rounds not for time: Incline DB Bench press x 8 reps High box jump x 3 reps (step down after each jump) Dumbbell Lunges x 12 reps WOD Dungeness Complete a 15 Minute AMRAP: 8 Alternating DB Box Step-ups 45/25 10″ box 8 Hang Power Cleans 115/80 8 Hand...Read More

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 73% WOD Complete a 7 Minute AMRAP: 3 DB Thrusters 50/35 3 C2B Pull-ups 6 DB Thrusters 6 C2B Pull-ups 9 DB Thrusters 9 C2B Pull-ups 12 DB Thrusters 12 C2B Pull-ups – Keep increasing reps by 3 until the 7 minutes are over.Read More

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 20 DB Lunges (DB’s at side) 50/35 each hand 20 Pull-ups 50 Sit-ups 400 Meter run * *Partners complete run at the same timeRead More

Workout 18.4 For time: 21 deadlifts, 225 lb./155 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb./205 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min. Scaled For time: 21 deadlifts,...Read More