WOD 12.15.19

A. Superset

Back Squat
2-2-2-2-2

Ring Support
5 x 30 Sec

B. As many rounds as possible in 10 minutes:

10 Russian Kettlebell Swing 2/1.5P
10 Jumping Back Squat 20/15KG

WOD 12.14.19

A. Establish 1RM
Snatch
B. As many rounds as possible in 8 minutes:

3 Power Snatch 43/30KG
3 Toes to Bar
6 Power Snatch
6 Toes to Bar
9 Power Snatch
9 Toes to Bar

Continue adding 3 repetitions each round.

WOD 12.13.19

A. Superset

Push Press
2-2-2-2-2

GHD Sit Up
10-10-10-10-10

B. For time:

30 Dumbbell Thruster 50/35LB
50 Wall Ball 20/14LB, 10/9FT
150 Double Under

WOD 12.12.19

A. Superset

Strict Pull Up
2-2-2-2-2

Hip Extension
10-10-10-10-10

B. 4 rounds for max reps:

In 2 minutes:

20/14 Cal Row
15 Deadlift 61/43KG
Max Rep Chest to Bar Pull Up

Rest 2 minutes between rounds.

WOD 12.11.19

A. Establish 1RM

Split Jerk

B. 5 rounds for time:

6 Devils Press 50LB / 35LB
15 Burpee

WOD 12.10.19

A. Establish 1RM

Split Jerk

B. 5 rounds for time:

6 Devils Press 50LB / 35LB
15 Burpee

Holiday Closure

Dear Cave Clients,
The Cave will be closed from December 24th (from 11 a.m. on) till January 1st. 2020.
If you have any questions please contact our office: staff@inthecave.com or (415) 927-1630.
Happy Holidays!

WOD 12.9.19

A. Establish 1RM

Overhead Squat

B. For time:

800M Run
50 Overhead Squat 20/15KG
30 Toes to Bar

WOD 12.8.19

A. Superset

Bench Press
5-5-5-5-5

Hip Extension
10-10-10-10-10

B. Tabata

Box Jump 24/20″
Pull Up
Russian Kettlebell Swing 2/1.5P

WOD 12.7.19

A. Every 90 seconds for 6 rounds:

5 Front Squats

peform at 75% 1RM Front Squat

B. 10 rounds for max reps:

In 1 minute:

10 Wall Ball 20/14LB, 10/9FT
7 Burpee
Max Rep Double Under

Rest 1 minute between rounds.