WOD 8.1.20

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A. Overhead Squat 3-3-3-3-3 B. 10 rounds for time: 7 Box Jump 24/20" 7 Hang Power Snatch 43/30KG 7 Overhead Squat 43/30KG 15 minute time cap.  

WOD 7.31.20

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A. Split Jerk 5-5-3-3-2-2 B. For time: 20-15-10-5 reps of: Unbroken Hang Power Clean and Jerk 61/43KG Every break in set perform 10 Burpee.  

WOD 7.30.20

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A. Front Rack Lunge 10-10-10-10-10 B. As many rounds as possible in 12 minutes: 10 Med Ball Clean 5 Med Ball Push Up 10 Med Ball Sit Up 5 Med Ball Push Up Perform with a 20/14LB Medicine Ball.  

WOD 7.29.20

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A. Deadlift 3-3-3-3-3 B. As many reps as possible in 10 minutes: Burpee Box Jump 24/20" At the top of each minute, including the first, perform 20 Double Under.  

WOD 7.28.20

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A. Work up to a heavy Hang Bear Complex, Double Complex: 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press B. 5 rounds for time: 5 Devils Press 10 Dumbbell Thruster Perform with 50/35LB…

WOD 7.27.20

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A. Snatch Balance 3-3-3-3-3-3-3 B. 4 rounds for Max Reps: 1 Minute Row for Calories 1 Minute Rest 1 Minute Power Snatch 50/35KG 1 Minute Rest  

WOD 7.26.20

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For time: Run 800M Then, 10 rounds: 6 Deadlift 84/61KG 9 Push Up 12 Abmat Sit Up 15 Squat Then, Run 800M  

WOD 7.25.20

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A. Establish 1 Rep Max Clean and Jerk B. "Grace" For time: 30 Clean and Jerk 61/43KG    

Gymnastics Afternoon Training Camp

Posted July 24th, 2020 Hi there Level 2+ Cave Families, Welcoming Level 2-4 gymnasts back to The Cave (in-house)! We are all happy to announce we will be resuming Level 2-4 gym activity as a "Camp" starting next week! This will be referred…

WOD 7.24.20

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A. Work up to a heavy complex: 1 Squat Snatch 1 Hang Squat Snatch B. For time: 30 Lateral Bar Burpee 50 Overhead Squat 20/15KG 70/50 Calorie Row