Normal schedule Monday! Strength/Skill Dungeness & Octopi 5@70%4@75%3@80%2@85%5@75% WOD Dungeness 9 Minute AMRAP: 10 Goblet Squats 70/507/5 Strict Pull-Ups7 Burpees over the DB Octopi 9 Minute AMRAP: 5 DB OHS, Right Arm 50/355 DB OHS, Left Arm7/5 Strict Pull-Ups7 Burpees over the DBRead more

Teams of two, one person working at a time, Every 2 Minutes for 30 Minutes (5 Sets): Station 1 – Bench Press x 5 Reps (both partners complete 5 reps)Station 2 – Rope Climbs x 6-8 Reps (combined)Station 3 – Bike x 20-30 Calories (combined)Read more

Strength/Skill Dungeness Complete 5 sets of: Power Snatch x 4 Reps – Build Throughout Octopi Complete 5 sets of: 2 Power Snatch + 2 OHS – Build Throughout WOD Dungeness Complete a 12 Minute AMRAP: 4 C2B Pull-Ups4 L-Seated DB Press 6 Burpees12 KBS 53/35 Octopi Complete a 12 Minute AMRAP: 2 Mucsle-Ups (Rings or Bar)4 Strict HSPU6 Burpees12 KBS 53/35Read more

Strength/Skill Dungeness & Octopi Shoulder Press 4@654@70%3@75%2@80%1@85%1@90%1@95%1@100-100+%1@100+% (perform if only you successfully completed your previous single) WOD “Grace” Complete the following for time: 30 Ground-to-overhead 135/95 Accessory: Complete 3 sets: Single Arm DB Row x 8 Reps each armMedicine Ball Sit-Ups x 10-15 RepsRead more

We are going to aim for normal hours tomorrow! If you are attending an AM class, be careful driving in case it freezes overnight. Strength/Skill Dungeness Complete 5 sets of: 2 Power Cleans + 2 Front Squats – Build throughout Octopi Complete 5 sets of: 2 Cleans + 2 Front Squats – Build throughout WOD Dungeness & Octopi Complete the following for time: 60 Double-Unders50 Wall Balls 20/1440 Double-unders30 Toes-to-bar20 Double-undersRead more