WOD 5.1.24

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A. For Load E2MOM x 14 Minutes 3 Weighted Pull-up B. For Total Reps 5 rounds :30 Row Calories :30 Push-up 2:00 Rest Between Rounds Optional: Wear A Weighted Vest  

WOD 4.30.24

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A. Super Set E3MOM x 15 Minutes 10 Deadlift B. For Time 800M Run 36 DB Front Rack Lunge 50/35# 600M Run 24 DB Front Rack Lunge 50/35# 400M Run 12 DB Front Rack Lunge 50/35# 200M Run – Use two DBs. …

WOD 4.29.24

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A. For Load E2MOM x 5 Rounds Build To A Heavy Strict Press + Jerk Complex 3 Strict Press + 3 Push Jerk – Take the bar from the floor. Pistol Practice + Prep In Remaining Time B. For Time 3 Rounds 30 Alternating…

WOD 4.28.24

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A. For Load E2MOM x 5 Rounds Build To A Heavy Strict Press + Jerk Complex 3 Strict Press + 3 Push Jerk – Take the bar from the floor. Pistol Practice + Prep In Remaining Time B. For Time 3 Rounds 30 Alternating…

WOD 4.27.24

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A. For Load 3 Rounds 100M Farmer Carry 1:00 Sandbag Bearhug Hold B. For Max Reps 2 Rounds 3:00 Toes-to-Bar 3:00 Kettlebell Swing 1.5/1P 3:00 Calorie Row Run 400M At The Start Of Each Movement/Interval …

WOD 4.26.24

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A. For Load E2MOM x 7 Rounds 5 Deadlift - Build to Working Weight B. For Max Reps 7 x 1:00 AMRAP 21 Double Under 7 Burpee Max Rep Deadlift In Remaining Time 143/102 2:00 Rest Between Rounds &nbs…

WOD 4.25.24

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A. Skill Work Super Set Handstand Walk 5 x 25' L-Hang 5 x 20s Muscle-up Prep and Progression B. For Time 50-40-30 Reps Of Wall Ball 20/14#, 10/9' 5-4-3 Reps Of Strict Muscle-up  

WOD 4.24.24

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A. For Load Power Clean Complex 1-1-1-1-1-1-1 1 Power Clean Complex = 1 Rep Each Of: Clean Pull + Hang Power Clean + Power Clean B. For Time 12 Rounds 5 Dumbbell Thruster 3 Burpee Over Dumbbell 1 Devils Press Use…

WOD 4.23.24

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A. For Load E3MOM x 5 Rounds Front Squat 10-8-8-6-6 B. For Time 5 Rounds 20 Box Jump Over 24/20" 20 Push-up 20 Pull-up  

Women's Level 6-7 Regionals In The Books

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Level 6/7 regionals was in Pleasonton this year. The Cave women had a fantastic meet with 5 1st place finishes among our team. This is a particularly impressive achievment given that region 1 (our region) is one of the most competitive regions…