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

WOD Choose one of the following: Run 5 K, Row 5 K, Bike 220/200 calsRead more

Open Workout “19.3” For total time: 3 rounds of: 10 snatches 95/6512 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups12 bar-facing burpees Time cap: 12 minutesRead 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: Supine Barbell Row x 6 Reps @20X1Superman Hold x Accumulate 45 SecondsHollow Hold x Accumulate 30 SecondsBottoms-up Kettle Bell Press x 5 Reps each armRead more

Dungeness & Octopi Strength/Skill Deadlift 5-5-5-5-5 – Build Throughout WOD Complete Three Sets of the Following for Time: Run 400 Meters15 Thrusters 95/65 12 Minute Time CapRead more