WOD

Refer A Friend

Invite A Friend To Check Us Out!
12
Feb

Thursday 2/13/2020

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 C2B Pull-Ups
15 Straight Leg Sit-Ups
20 Double-Unders

10
Feb

Tuesday 2/11/2020

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 x 10 Reps

Octopi

Single-Arm DB Row x 8 Reps each arm @ 20X1
Dips x 5-10 Reps @ 22X1
Alternating Pistols x 12 Reps

WOD

Dungeness

Complete 4 Rounds for Max Reps

30 Seconds of Rowing or Bike for Calories
Rest 30 Seconds
30 Seconds of Hand Release Push-Ups
Rest 30 Seconds
30 Seconds of KBS 53/35
Rest 30 Seconds

Octopi

Complete 4 Rounds for Max Reps

30 Seconds of Rowing or Bike for Calories
Rest 30 Seconds
30 Seconds of Deficit Push-Ups using 45/35 lb plates
Rest 30 Seconds
30 Seconds of KBS 70/53
Rest 30 Seconds

9
Feb

Monday 2/10/2020

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

7
Feb

Saturday 2/8/2020

WOD

Teams of two, alternate full rounds to complete a 20 Minute AMRAP:

250 Meter Row or 10 Calorie Bike
10 Burpees