The Cave

The Cave Blog

Challenge Workout #3

Challenge WOD #3 has arrived!

You may complete this workout as many times as would would like until the workout closes.  Closing date is Wednesday, June 26th.  Remember you must have a judge to verify that your repetitions are good and that your score is valid!

Challenge WOD #3:
In 8 minutes, complete as many repetitions of wall ball shots and burpees in the following order;
2 WB
1 Burpee
4 WB
2 Burpee
6 WB
3 Burpee
and so on…
Your score is total repetitions completed.
Movement standards:

Wall ball–Men will use a 20# MB and shoot to the 10 ft mark.  Women will use a 14# MB and shoot to the 9 ft. mark.  For each rep to count, each squat must achieve full depth, meaning hip crease below the knee, and the ball must hit the targeted height.
Good Rep
This is a good rep!
No rep
This is a “no rep”.
Burpee–Your chest hips and toes must touch the ground at the bottom of the burpee.  Both men and women will jump onto a 25 KG plate.  The jump must be competed from 2 feet onto 2 feet.  This means both feet leave the ground at the same time, and land on the plate at the same time (no stepping onto the plate).  You must show an open hip on top of the plate for the repetition to count.  The athlete may get off the plate however they choose.
Bottom of the burpee
Hips, toes and chest must touch the ground at the bottom of the burpee.

On top of the plate

You must stand up on top on the plate with your hips fully extended.  Jumping onto two feet at the same time is required.

Good luck everyone!


Leave a Reply