WOD 6.27.19

A. For time:

1 Min Deadlift Hold 100/70KG
5 Rope Climb
30 Bar Facing Burpee
5 Rope Climb
1 Min Deadlift Hold

compare to Nov. 19, 2018

B. Bearhug Sandbag Carry
5 x 100M

WOD 6.26.19

A. Superset

Overhead Squat
2-2-2-2-2

L-Hang
5 x 20 Sec

B. For time:

100 Hang Power Snatch 35/25KG

100M Run every break in set.

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 6.25.19

A. Superset

Deadlift
3-3-3-3-3

Skill Work
Handstand Hold

B. “Death By”

Row for Calories

On the first minute Row 1 Calorie, on the second minute Row 2 Calories. Continue adding 1 Calorie each minute until you cannot complete the work within the minute.

WOD 6.24.19

A. Establish 1RM
Clean & Jerk
B. “Fran”

For time:

21-15-9 reps of:

Thruster 43/30KG
Pull Up

WOD 6.23.19

A. Superset

Bench Press
5-5-5-5-5

Single Leg Romanian Deadlift
8-8-8-8-8 Each Leg

B. For time:

150 Double Under
800M Run
1000M Row

WOD 6.22.19

A. 4 rounds, each for max weight:

1 Bear Complex
7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press

All 7 sets must be unbroken. Power Clean is touch and go. No dropping or re-gripping on the floor. Rest as needed between rounds.

B. For time, in teams of 2:

300 Russian Kettlebell Swing 2/1.5P

One athlete must be in plank in order for the other athlete to perform kettlebell swings. Any break in set, the athletes must switch.

WOD 6.21.19

A. Work up to a heavy complex
2 Snatch Pull
1 Power Snatch
B. For time:

5-4-3-2-1 reps of:
Rope Climb

25-20-15-10-5 reps of:
Box Jump 30/24″

WOD 6.26.19

A. Superset

Overhead Squat
2-2-2-2-2

L-Hang
5 x 20 Sec

B. For time:

100 Hang Power Snatch 35/25KG

100M Run every break in set.

WOD 6.20.19

A. Superset

Shoulder Press
2-2-2-2-2

GHD Sit Up
10-10-10-10-10

B. For time:

15 Thruster 52/35KG
400M Run
25 Chest to Bar Pull Up
400M Run
15 Thruster