WOD Choose one of the following to complete for time: Run 5K (To Annapolis dock & back) OR Row 5K OR Bike 10K (6.2 miles on air assault bike) Try to choose the option you’re least comfortable with.Read more

Dungeness & Octopi Strength/Skill Overhead Squats 5-4-3-2-2 Build Throughout WOD Complete the following for time: 50 Wall-balls 20/14 Run 400 Meters 30 Toes-to-barRead more

Dungeness & Octopi WOD EMOM for 24 minutes (6 sets): Minute 1 – KB Reverse Goblet Lunges x 10 reps 70/53 Minute 2 – Burpee Pull-Ups x 5 reps (Choose a bar at least 6″ above reach) Minute 3 – Single-Arm DB Row x 6 each arm Minute 4 – Jerk (Push or Split) x 3 reps @ 75% of 1RMRead more

Dungeness & Octopi Strength/Skill Pause Front squat 3-3-3-3-3 Perform reps with tempo of 23X2 (2 down, 3 at bottom, fast up, rest 2). Build throughout. WOD Dungeness Complete a 10 Minute AMRAP: 9 Deadlifts 135/95 7 Burpees Over the Bar 5 Hang Power Cleans 135/95 5 Front Squats Octopi Complete a 10 Minute AMRAP: 9 Deadlifts 135/95 7 Burpees Over the Bar 5 Hang Squat Cleans 135/95Read more

Strength/Skill Dungeness 3 rounds not for time: L-Sit or progression x 30 seconds Wall Walk x 3 reps Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: L-Sit x 30 seconds HS walk x max distance Muscle-up (Bar or rings) x max reps WOD Dungneness Complete the following for time: 50 Calorie Row Then, 3 rounds of 12 Pull-ups 10 DB Push-Press 50/35 Octopi Complete the following for time: 50 Calorie Row Then, 3 rounds of 12 C2B Pull-ups 10 Strict HSPURead more