WOD Teams of two, alternating rounds, complete a 20 Minute AMRAP: 10 KBS 70/53 5 Burpees 10 Wall Balls 20/14Read more

Strength/Skill Dungeness Complete 3 Sets: High Hang Power Snatch x 3 Reps – Build Throughout Then, Complete 3 Sets: Power Snatch from Below Knee x 3 Reps – Build Throughout Then, Complete 3 Sets: Power Snatch x 3 Reps – Build Throughout Octopi Complete 3 Sets: High Hang Snatch x 3 Reps – Build Throughout Then, Complete 3 Sets: Snatch from Below Knee x 3 Reps – Build Throughout Then, Complete 3 Sets: Snatch x 3 Reps – Build Throughout WOD Dungeness & Octopi “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-upsRead more

Dungeness & Octopi Strength/Skill Complete 3 Sets, not for time: Supine Barbell Row x 6 Reps @ 20X1 Incline DB Bench Press x 8 Reps Strict Weighted Pull-Ups OR Strict Pull-Ups x 4 Reps WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups 10 Push-ups 15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU 10 Alternating Pistols 15 Pull-UpsRead more

Strength/Skill Dungeness Complete 5 Sets of: High Power Hang Clean + Power Clean From Above the Knee +Power Clean Octopi Complete 5 Sets of: High Hang Clean + Clean From Above the Knee + Clean WOD Dungeness & Octopi 10 Minute AMRAP: 10 Deadlifts 10 Burpees Over the Bar 10 Toes-to-BarRead more

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Split Squats x 8 Reps, each leg Farmer Carry x 200 Meters Handstand Walk x 25- 50′ Or Wall Walks x 3 Reps WOD Dungeness Complete Four Sets for Max Reps: 1 Minute Row for Max Calories 1 Minutes of Push Press x Max Reps 115/80 Rest 2 Minutes Score = Total Reps Octopi Complete Four Sets for Max Reps: 1 Minute Bike for Max Calories 1 Minutes of Strict HSPU x Max Reps Rest 2 Minutes Score = Total RepsRead more