Entries by Bara Blechova

WOD 7.21.19

A. Work up to a heavy Split Snatch B. 10 rounds for max reps: With a 1 minute clock, perform: 10/7 Cal Row 5 Burpee Max Rep Pull Up Rest 1 minute between rounds.

WOD 7.19.19

A. Superset Deadlift 2-2-2-2-2 Skill Work Bar Muscle Up B. 3 rounds for time: 50 Double Under 16 Front Rack Lunge 61/43KG 5 Bar Muscle Up

WOD 7.18.19

A. Establish 1RM Turkish Get Up, each arm B. Tabata Box Jump 24/20″ Russian Kettlebell Swing 2/1.5P Burpee Compare to July 8, 2018.

WOD 7.17.19

A. For time: 4 Rope Climb 16 Push Press 70/48KG 3 Rope Climb 12 Push Press 2 Rope Climb 8 Push Press 7 minute time cap. B. 4 rounds for max reps: With a 3 minute clock, perform: 400M Run Max Cal Row Rest 3 minutes between rounds.

Summer Schedule

Note that Parkour Summer Special and Summer Hold at The Cave begin Saturday, June 15 and run through Wednesday, August 14. Parkour Summer Special is replacing regular schedule until August 14. Schedule and details can be found online at www.inthecave.com Questions? Come see us in the Office! Have a great summer!

WOD 7.16.19

A. Superset Snatch Balance 3-3-3-3-3 L-Sit 5 x 20 Sec B. As many rounds as possible in 10 minutes: 3 Hang Power Snatch 52/35KG 6 Push Up 9 Squat Compare to January 6, 2018.

WOD 7.15.19

A. Work up to a heavy Power Clean and Jerk B. As many rounds as possible in 20 minutes: 7 Power Clean and Jerk 61/43KG 11 Pull Up 200M Run

WOD 7.14.19

A. Superset Bench Press 2-2-2-2-2 Straight Body Lift 3-3-3-3-3 B. For time: 10-9-8-7-6-5-4-3-2-1 Knees to Elbows 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Over 24/20″