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. …