WOD Complete the following for time: Row 1,000 Meters Then, 5 Rounds of 25 Straight Leg Sit-Ups25 Double-Unders Then, Run 400 Meters 21 Minute Time CapRead more

WOD A) Row or Bike 5-10 Minutes at a moderate pace. B) Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM.. Example 1: Minute 1 – 5 Pull-UpsMinute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-UpsMinute 2 – 8 Alternating Pistols *Be sure to choose movements and reps that won’t leave you feeling sore or fatigued on Friday. c) Complete 3 sets of the following, not for time: Barbell Row x 6 Reps @20X1Single Arm Front Rack Kettle Bell Carry x 50 Meters Each ArmBottoms-up Kettle Bell Press x 5 Reps each armRead more

Strength/Skill Dungeness & Octopi Complete 5 sets of: 2 Push Press + 2 Push Jerk – Build throughout WOD EMOM for 18 Minutes (6 Sets): Minute 1 – Front Squats x 4 Reps (from the ground)D=155/105 O=185/125Minute 2 – Alternating DB Snatch x 10 Reps D=50/35 O=70/50Minute 3 – Row 14/12 CaloriesRead more

Strength/Skill Dungeness Complete 3 Rounds, not for time: High Box Jumps x 3 RepsFarmer carry x 100 MetersPush-Ups x 5-15 reps @21X1 Octopi Complete 3 Rounds, not for time: High Box Jumps x 3 RepsFarmer carry x 100 MetersDeficit Push-Ups x 5-15 Reps @21X1 WOD Complete 4 Rounds For Time: 200 Meter Run5 Hang Power Clean 155/10510 Burpees Over the Bar 13 Minute Time Cap:Read more

Strength/Skill Dungeness & Octopi Back Squat 4 Sets of: 6 Reps @ 65% WOD Dungeness & Octopi Complete a 9 Minute AMRAP: 10 Deadlifts 115/80 8 Thrusters 115/80 6 C2B Pull-UpsRead more