5.7.19

WOD
Metcon
“Helen”
3 RFT
21 KB Swings @ 53/35
12 Pull-ups
400m Run

Strength
10 min EMOM
5 Deadlifts
RX: 225/155
RX+ 275/185
SC: 185/125

5.6.19

WOD
Strength
8 Rounds E2M
1 Snatch High Pull +
1 Hang (Below Knee) Squat Snatch +
1 High Hang Squat Snatch +
1 Overhead Squat

Metcon
7 min AMRAP
1 + N ascending ladder
Burpee
Box Jump @ 24/20 (RX+ 30/24)

Member Appreciation Month

Celebrating the OVC Community

May is our opportunity to celebrate the most important part of our community, the members. During the next few weeks, we will recognize our members and highlight why they make the OVC community the best in the Ohio Valley.

4.15.19

WODMetcon
Partner WOD
5 RFT
30 Thrusters @ 95/65
50’ Partner Wheelbarrow each
60 Double-unders each (SC: 35 DUs; 135 singles)
100’ Partner Carry each

3.22.19

WORKOUT 19.5

33-27-21-15-9 reps for time of: Thrusters

Chest-to-bar pull-ups

Time cap: 20 minutes

VARIATIONS

Rx’d: (Ages 16-54) Men use 95 lb.

Women use 65 lb.

Scaled: (Ages 16-54)

Men use 65 lb. and perform jumping pull-ups

Women use 45 lb. and perform jumping pull-up