WOD 3.22.22

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A. Snatch Balance 3-3-2-2-1-1-1 B. 8 rounds for max reps: In 1 minute: 12 Hang Dumbbell Snatch, alternating 50/35LB Max Rep Burpee Lateral Box Jump Over 24/20" Rest 1 minute. Compare to Jan 13, 2019.

WOD 3.21.22

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A. Superset Front Squat 3-3-3-3-3 Straight Body Lift 3-3-3-3-3 B. As many rounds as possible in 15 minutes: 5 Power Clean 70/49KG 10 Pistol, alternating 15 Push Up

WOD 3.20.22

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A. Work up to a heavy 100FT Back Rack Carry B. As many rounds as possible in 10 minutes: 60 Double Under 20 Pull Up 10 Handstand Push Up

WOD 3.19.22

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A. Every minute for 8 minutes: 2 Squat Snatch @ 75% B. "Nancy" 5 rounds for time: 400M Run 15 Overhead Squat 43/30KG

WOD 3.18.22

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A. Superset Bent Row 8-8-8-8-8 Single Leg Romanian Deadlift 8-8-8-8-8, each leg B. 3 rounds for time: 500M Row 10 Hang Power Clean 61/43KG 10 Chest to Bar Pull Up

WOD 3.17.22

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A. Superset Overhead Squat 3-3-3-3-3 Skin the Cat 2-2-2-2-2 B. For time: 25 Deadlift 84/61KG 5 Rope Climb 20 Deadlift 4 Rope Climb 15 Deadlift 3 Rope Climb 10 Deadlift 2 Rope Climb 5 Deadlift 1 Rope Climb …

WOD 3.16.22

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A. Superset Bench Press 2-2-2-2-2 Skill Work Jump Rope B. "Death By" From 0:00-2:00, perform: 200M Run 3 Bar Facing Burpee From 2:00-4:00, perform: 200M Run 6 Bar Facing Burpee From 4:00-6:00, perform: 200M…

WOD 3.15.22

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A. Every 30 seconds for 20 rounds: 1 Snatch Pull @ 1 Rep Max Snatch B. As many rounds as possible in 20 minutes: 5 Wall Ball 20/14LB. 10/9FT 3 Toes to Bar 1 Power Snatch 70/49KG

WOD 3.14.22

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A. Split Jerk 3-3-2-2-1-1-1 B. As many rounds as possible in 12 minutes: 12 Box Jump 24/20" 12 Dumbbell Snatch 50/35LB 12 Dumbbell Push Press 50/35LB

Masking Update - Changes Effective March 14

As of March 12th the state of California and all Marin schools have moved to masks being optional. We are following suit and will not require that students wear masks for any classes at The Cave. We will fully support any students and families…