WOD Teams of two, one person working at a time, alternate movements to complete a 20 Minute AMRAP: Row 15 or Bike 12 Calories 20 Walking Lunges 15 Wall Balls 20/14Read more

Dungeness & Octopi Strength/Skill Deadlift Complete 6 Sets of: 4 reps @ 80-85% of your three Rep Max from three weeks ago WOD Complete a 12 Minute AMRAP: 800 Meter Run Then, with the remaining time complete as many rounds of: 20/15 Hand Release Push-Ups 15 Straight Leg Sit-Ups 10 Kettle Bell Swings 53/35Read more

Strength/Skill Dungeness Complete 5 Sets: Power Snatch x 3 Reps – Reset between each rep. Perform each set between 60-65% Octopi Complete 5 Sets: Snatch x 3 Reps – Reset between each rep. Perform each set between 60-65% Build Throughout WOD Complete the following for time: Bike 30/25 Calories100 Meter Double KB Front Rack Carry 53/35 each arm30 Burpee Pull-Ups (choose a bar/rings at least 6″ above your reach) Accessory (Optional) 3 Sets, not for time: Single-Arm DB Row x 6 Reps each arm DB Bench Press x 10 Reps Snow angels x 15 Reps @3030Read more

Dungeness & Octopi Strength/Skill Push Press 3-3-3-3-3 @ 00X3 Build Throughout WOD Complete Five Rounds for Time: 10 Kettlebell Deadlifts 70/53 10 Kettlebell Goblet Squats 10 Alternating Reverse Goblet LungesRead more

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Split Squats x 15 Reps, each legSingle Arm Overhead Carry w/ DB or KB x 100 Meters (50m each arm)L-Sit Hold x Accumulate 15-30 Seconds WOD Dungeness Against a 2 minute running clock: Run 200 meters Power clean x max reps 155/105 Complete a total of 4 sets. Rest 2 minutes between each set. Score = # of cleans Octopi Against a 2 minute running clock: Run 200 meters Power clean x max reps 195/130 Complete a total of 4 sets. Rest 2 minutes between each set. Score = # of cleansRead more