Strength/Skill Dungeness 3 rounds not for time: Strict Knee Tuck Pull-up OR Kipping L-Pull-up x 3-5 reps Hand stand hold on wall x 15-30 seconds Single arm DB row x 6 reps each arm @ 20X1 Octopi 3 rounds not for time: Strict L-Pull-up x 3-5 reps reps Free standing handstand x 5 attempts Single...Read More
Dungeness & Octopi Strength/Skill Overhead Squat 3-3-3-3-3 – Build Throughout WOD 9 Minute AMRAP: 3 Hang Power Snatch 135/95 6 Toes-to-bar 9 Burpees over the barRead More
Dungeness & Octopi Strength/Skill Complete 5 sets: 2 Push-Press + 2 Push Jerks WOD Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Score example: 1:40, 480, 1:45Read More
Holiday Schedule: Saturday – 8&9 AM, Monday – Closed, Tuesday – Normal hours WOD In teams of two, alternating full rounds, complete as many rounds as possible in 8 minutes of: 7 DB Thrusters 50/35 7 Burpees Rest EXACTLY 2 minutes, and then: In teams of two, alternating full rounds, complete as many rounds as...Read More
Dungeness & Octopi Strength/Skill Overhead Squat 3-3-3-3-3 Build Throughout WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/155 1 Mile Run Compare to 6/1/2018Read More
