WOD Complete congo-line style in teams of three, with each partner completing 3 rounds of the following: 800 Meter Row 40 KBS 50/35 10 Burpee Box Jump-Overs 24/20 Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin their 1000 meter row. Partner B may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the 2nd round only after partner C completes the row.Read more

Open Workout 18.4 Complete a 7 Minute AMRAP: 3 Thrusters 100/65 3 C2B Pull-ups 6 Thrusters 6 C2B Pull-ups 9 Thrusters 9 C2B Pull-ups 12 Thrusters 12 C2B Pull-ups – Keep increasing reps by 3 until the 7 minutes are over.Read more

Dungeness & Octopi Strength/Skill Deadlift 5-5-5-5-5 Build throughout WOD Complete ONE of the following for time: 1 Mile Run OR 2,000 Meter Row OR 200 Calorie BikeRead more

Dungeness & Octopi Strength/Skill Complete 4 sets: Shoulder Press x 5 reps Single Arm DB Rows x 6 reps @ 21×1 WOD 4 Minute AMRAP: Row 250 meters 10 Burpees over rower Rest 2 minutes 4 Minute AMRAP: 100 Meter farmer carry 70/53 (no running) 200 Meter run Rest 2 minutes 4 Minute AMRAP: 25 Straight leg Sit-ups 25 Double-undersRead more

Strength/ Skill Dungeness & Octopi 3 rounds not for time: Incline DB Bench press x 8 reps High box jump x 3 reps (step down after each jump) Dumbbell Lunges x 12 reps WOD Dungeness Complete a 15 Minute AMRAP: 8 Alternating DB Box Step-ups 45/25 10″ box 8 Hang Power Cleans 115/80 8 Hand Release Push-ups Octopi Complete a 15 Minute AMRAP: 8 Alternating Pistols 8 Hang Power Cleans 135/95 8 Hand Release Push-upsRead more