WOD 12.10.19

A. Establish 1RM Split Jerk B. 5 rounds for time: 6 Devils Press 50LB / 35LB 15 Burpee

Holiday Closure

Dear Cave Clients, The Cave will be closed from December 24th (from 11 a.m. on) till January 1st. 2020. If you have any questions please contact our office: staff@inthecave.com or (415) 927-1630. Happy Holidays!

WOD 12.9.19

A. Establish 1RM Overhead Squat B. For time: 800M Run 50 Overhead Squat 20/15KG 30 Toes to Bar

WOD 12.8.19

A. Superset Bench Press 5-5-5-5-5 Hip Extension 10-10-10-10-10 B. Tabata Box Jump 24/20" Pull Up Russian Kettlebell Swing 2/1.5P

WOD 12.7.19

A. Every 90 seconds for 6 rounds: 5 Front Squats peform at 75% 1RM Front Squat B. 10 rounds for max reps: In 1 minute: 10 Wall Ball 20/14LB, 10/9FT 7 Burpee Max Rep Double Under Rest 1 minute between rounds. …

WOD 12.6.19

A. Every minute for 8 minutes: 3 Hang Split Snatch perform at 70% 1RM Snatch B. For time: 30/21 Calorie Row 30 Kettlebell Snatch 1.5/1P 20/14 Calorie Row 20 Kettlebell Snatch 10/7 Calorie Row 10 Kettlebell Snatc…

WOD 12.5.19

A. Superset Push Press 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 B. For time: 75-60-45-30-15 Air Squat 5-4-3-2-1 Rope Climb 15 minute time cap.

WOD 12.4.19

A. Superset Deadlift 3-3-3-3-3 B. 4 cycles: As many rounds as possible in 3 minutes: 3 Power Snatch 50/35KG 6 Push Up 15 Double Under Rest 1 minute between cycles.

WOD 12.3.19

A. Work up to a heavy Turkish Get Up, each arm B. For time: 30 Box Jump 30/24" 40 Overhead Lunge 20/15KG 50 Toes to Bar 40 Overhead Lunge 30 Box Jump

WOD 12.2.19

A. Work up to a heavy Squat Clean B. "The Lyon" 5 rounds, each of time of: 7 Squat Clean 75/50KG 7 Shoulder to Overhead 75/50KG 7 Burpee Chest to Bar Pull Up Rest 2 minutes between rounds. Ideally, use a pull up…