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

Strength/Skill Dungeness & Octopi Back Squat 5@70%5@75%3@80%2@85% WOD Dungeness & Octopi 7 Minute AMRAP: 12 Burpees 6 C2B Pull-UpsRead more

WOD Teams of two, one person working at a time, complete an 18 Minute AMRAP of the following: 75 Sit-Ups 50 Pull-Ups 50 Push-UpsRead more

Open Workout “19.3” 200-ft. dumbbell overhead lunge50 dumbbell box step-ups50 strict handstand push-ups200-ft. handstand walk 50/35-lb. dumbbell, 24/20-in. box Time cap: 10 minutes We will have scaling options available!Read more