WOD 1.5.20

A. For max reps:

Strict Pull Up
3 x Max Effort

Strict Dip
3 x Max Effort

B. For time:

800M Run
5 Rope Climb
50 Russian Kettlebell Swing 2/1.5P
5 Rope Climb
800M Run

WOD 1.4.20

A. Work up to a heavy

Squat Clean, Double

B. 5 rounds for time:

15 Deadlift 70/49KG
12 Toes to Bar
9 Lateral Burpee Over Bar

WOD 1.3.20

A. Wide Grip Behind the Neck Split Jerk
B. For time:

400M Run
21 Hang Power Snatch 43/30KG
200M Run
15 Hang Power Snatch
100M Run
9 Hang Power Snatch

2020 Epic Bridge Run


As has been a Cave tradition for 11 years a group of us headed down to the Golden Gate Bridge this morning to do The Epic Bridge Run. The run changes every year, and this year was no exception. With a suggestion from Julian A. we created a workout dubbed “2020 20 of 20”. The workout was as follows.

Run 2.5 miles (the distance from the north west bridge parking lot to Crissy Field. Then we performed 20 reps of 20 different exercises.

1. Push up
2. Sit up
3. Squat
4. Burpee
5. V-up
6. Mountain climber (each leg)
7. Candlestick rock
8. Arch rock
9. Jumping squats
10. Seconds in handstand
11. Jumping jacks
12. Hip tappers (each side)
13. Lunge walk steps
14. Hollow rock
15. Handstand shoulder touches
16. Broad jumps
17. Clapping push up
18. Inch worms
19. Man makers (push up, row, push up, row, burpee)
20. Russian twist

All followed by the return run to the parking lot. 5 of us participated.