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

Strength/Skill Dungeness Complete 3 Rounds, not for time: High Box Jumps x 3 RepsStrict Pull-Ups x 5 RepsPush-Ups x 5-15 reps Octopi Complete 3 Rounds, not for time: High Box Jumps x 3 RepsBar or Ring Muscle-Ups x 1-5 Reps*Deficit Push-Ups x 10-20 Reps *If you have your C2B Pull-Ups and want to work towards your first muscle-up, complete the following for each set: -10 Hollow arch swings-3-5 High Kips (think bellie button or hips close to bar or rings without sacrificing good body position) WOD Dungeness & Octopi Complete 4 sets of the following for max reps: 30 Seconds of Man Makers 50/35Rest 30 Seconds30 Seconds of Rowing for CaloriesRest 30 Seconds30 Seconds of Dips (rings or Stationary)Rest 30 SecondsRead more