WOD 8 & 9 AM In teams of two, with only one person working at a time, complete the following for time: 100 KB Swings 53/35 400 Meter Run* 100 Goblet Squats 53/35 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Goblet Squats 400 Meter Run 100 KB Swings *Both athletes perform the run at the same time. _______________________________________________ Open Prep 10 AM BB Cycling Complete a 2 Minute AMRAP: Shoulder to Overhead 175/115 Rest 2 Minutes Complete a 2 Minute AMRAP: Shoulder to Overhead 155/105 Rest 2 Minutes Complete a 2 Minute AMRAP: Shoulder to Overhead 135/95 – Scale weight as needed. Conditioning Row 50 Calories Run “The Hill”Read more

Strength/Skill Dungeness Power Snatch 10 Minutes to build to a heavy single OR work on technique Octopi Snatch 10 Minutes to build to a heavy single OR work on technique WOD Dungeness Complete an 8 minute AMRAP: 5 Power Snacth 115/80 10 Burpee box jumps 24/20 Octopi Complete an 8 minute AMRAP: 5 Power Snacth 135/95 10 Burpee box jumps 24/20Read more

Be sure to sign-up at the gym for the intramural open! Find more details HERE! Strength/Skill Dungeness & Octopi Complete 5 sets of: Bench Press x 5 reps Ring rows x 8 reps @ 21X2 (2 down, 1 at bottom, explode up, 2 at top) ____________________________________________________ WOD Dungeness Complete the following for time: 5 Deadlifts 275/190 7 C2B Pull-ups 4 Deadlifts 7 C2B Pull-ups 3 Deadlifts 7 C2B Pull-ups 2 Deadlifts 7 C2B Pull-ups 1 Deadlift 7 C2B Pull-ups _________________________________ Octopi Complete the following for time: 5-4-3-2-1 Deadlift 335/230 Bar Muscle-ups ________________________________________ Open Prep (optional) 2,0000 meter row Rest 4 minutes 1,000 meter row Rest 2 minutes 500 meter row  Read more

Be sure to sign-up at the gym for the intramural open! Find more details HERE! WOD Dungeness & Octopi 20 Minute AMRAP: 5 Power cleans 165/110 5 Toes-to-bar 15 Air squatsRead more

Strength/ Skill Dungeness 3 rounds not for time: Push-ups x 10-20 reps Barbell row x 6 reps DB Push press x 7 reps Octopi 3 rounds not for time: Defecit Push-ups x 10-20 reps Barbell row x 6 reps HSPU x max reps WOD Dungeness 12 Minute AMRAP: 20 Double-unders 8 Single armed OH DB lunges – left arm 40/25 8 Single armed OH DB lunges – right arm 10 Burpees over the dumbbell Octopi 12 Minute AMRAP: 20 Double-unders 8 Single armed OH DB lunges – left arm 50/35 8 Single armed OH DB lunges – right arm 10 Burpees over the dumbbellRead more