WOD 11.30.19

A. Superset

Sumo Deadlift
5-5-5-5-5

Strict Ring Row
8-8-8-8-8

B. As many rounds as possible in 10 minutes:

7 Kettlebell Swing 1.5/1P
7 Kettlebell Sumo Deadlift High Pull 1.5/1P
7 Toes to Bar

WOD 11.29.19

A1. “Repentance”

3 rounds for time:

400M Run
10 Squat Clean 35/25KG
10 Ring Dip

A2. “Atonement”

3 rounds of time:

600M Run
20 Squat Clean 40/27KG
20 Ring Dip

A3. “Redemption”

3 rounds for time:

800M Run
30 Squat Clean 45/30KG
30 Ring Dip

WOD 11.28.19

A. Partner Workout

As many rounds as possible in 30 minutes:

1 Rope Climb
3 Power Snatch 61/43KG
6 Lateral Burpee Over Barbell

Take turns completing one full round of the work listed above.

WOD 11.27.19

A. Superset

Back Squat
5-5-5-5-5

Strict Pull Up
5-5-5-5-5

B. As many rounds as possible in 10 minutes:

20 Double Under
4 Single Arm Dumbbell Thruster, right 50/35LB
4 Single Arm Overhead Lunge, right 50/35LB
20 Double Under
4 Single Arm Dumbbell Thruster, left 50/35LB
4 Single Arm Overhead Lunge, left 50/35LB

WOD 11.26.19

A. For time:

21 Push Press 43/30KG
15 Push Press 61/43KG
9 Push Press 84/61KG
15 Push Press 61/43KG
21 Push Press 43/30KG

compare to December 7, 2018

B. For time:

5000M Row

WOD 11.25.19

A. Every minute for 10 minutes:

2 Squat Clean

Perform at 70% 1RM Squat Clean

B. 5 rounds for time:

100M Double Kettlebell Front Rack Carry 1.5/1P
20 Hollow Rock
20 Arch Rock

compare to April 30, 2018

WOD 11.24.19

A. Superset

Deadlift
5-5-5-5-5

False Grip Pull Up
3-3-3-3-3

B. For time:

40-30-20-10 reps of:

Dumbbell Snatch 50/35LB
Push Up

WOD 11.23.19

A. Work up to a heavy

Push Press, Triple

Barbell starts on the floor.

B. 6 rounds for time:

12 Toes to Bar
9 Power Clean
6 Front Squat
3 Shoulder to Overhead

Perform with a 70/49KG Barbell.

WOD 11.22.19

A. Superset

Overhead Squat
3-3-3-3-3

Skill Work
Jump Rope

B. For time:

100 Double Under
35 Burpee to a 6″ target
10 Rope Climb
35 Burpee to a 6″ target
100 Double Under

15 minute time cap.

Thanksgiving Closure

Dear Cave Clients,
The Cave will be closed
on THANKSGIVING & BLACK FRIDAY,  November 28 & 29. 
CF classes still happening: 9:00 & 10:00 a.m. both days.
If you have any questions please contact our office: staff@inthecave.com or (415) 927-1630.
Happy Holidays!