Dungeness & Octopi Strength/Skill Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM Example 1: Minute 1 – 5 Pull-Ups Minute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-Ups Minute 2 – 8 Alternating Pistols WOD Complete 4 Rounds, Not for Time: D-Ball Carry x 100 Meters Bike or Row x 10-15 Calories Medicine Ball Sit-Ups x 10 Reps Dips x 5-10 Reps Go slow if you want to be rested for Friday’s Open workout. If not, complete for time.Read more

Dungeness & Octopi Strength/Skill Complete 5 Sets of: Bench Press x 5 Reps Single Arm DB Row x 6 Reps Each Arm WOD Complete Four Sets for Max Reps: 30 Seconds of Wall Balls 20/14 Rest 30 Seconds 30 Seconds of Kettle Bell Swings 50/35 Rest 30 Seconds 30 Seconds of Hand Release Push-Ups Rest 30 SecondsRead more

Strength/Skill Dungeness Complete 3 Sets, Not for Time: Farmer Carry x 200 Meters OH Plate Sit-Ups x 10-15 Reps Unsupported Seated Strict Barbell Press x 5 Reps Octopi Complete 3 Sets, Not for Time: Farmer Carry x 200 Meters OH Plate Sit-Ups x 10-15 Reps Strict HSPU x 5-10 Reps WOD Complete the Following for Time: Dungeness 40 Calorie Row 40 Alternating DB Snatch 50/35 30 Alternating Reverse Lunges 30 Toes-to-Bar 14 Minute Time Cap Octopi 40 Calorie Row 40 Alternating DB Snatch 50/35 30 Alternating Pistols 30 Toes-to-Bar 14 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Back Squat 10@65% 7@67% 6@75% 3@80% WOD 10 Minute AMRAP: 7 Front Squats 155/105 21 Double-Unders 7 C2B Pull-UpsRead more

WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) Or Bike 120 Calories (Switch every 10 cals) You can also use today to make up “20.1”Read more