6.17.21
/Skill Development
Tabata Hollow Rock/Superman
Conditioning
15 RFT
100m Row
Rest 90 seconds between rounds
Accessory
Nordic Curls 4x6 (RX+: Weighted)
Reverse Hypers 4x20
Skill Development
Tabata Hollow Rock/Superman
Conditioning
15 RFT
100m Row
Rest 90 seconds between rounds
Accessory
Nordic Curls 4x6 (RX+: Weighted)
Reverse Hypers 4x20
WOD
Accessory
ROMWOD
Conditioning
10 RFT
100m row sprint
90 sec rest
WOD
Strength
Bench Press 6x6
Metcon
“Death by Power Cleans”
RX: 135/95
RX+: 185/125
Scaled: 95/65
Select weight to get no less than 6 rounds and no more than 12.
WOD
“Eva”
5 RFT
800m run
30 KB swings @ 70/53
30 Pull-ups
Scaled “Eva”
3 RFT
800m run
30 KB swings @ 53/35
30 Jumping Pull-ups
RX version only performed by athletes who can perform pull-ups.
Welcome to the 2016 OVC Dragon Boat Challenge! Over the next month teams will work together to accumulate as much rowing as possible towards to goal of winning some cash while improving their fitness!
If you have any questions or concerns regarding the competition or rules please feel free to submit a comment or email info@ovcrossfit.com. Good luck to all of our teams!!
At OV CrossFit we realize everyone has a unique starting place - you may be a "new mover" or a seasoned athlete. Our upfront assessment helps guide people to the best program for their goals and abilities.