9.16.16
Don't forget our FREE Community WOD for Dogs tomorrow @ 9am! You can also still donate by visiting the link on our website or Facebook page. Coach Paul is up to 665 Burpees! Proceeds benefit the Belmont Co. Animal Rescue League.
WOD
“WOD for Dogs”
3 Rounds for max reps
1 minute each of
Thrusters @ 75/55 lbs
KB Swings @ 1.5/1 pood
Jumping Air Squats (6” clearance)
Lateral Burpees
5M sprints down and back (each direction is 1 rep)
1 minute rest between rounds.
9.14.16
Coach Paul is excited about only having to do 200 burpees on Saturday @ the WOD for Dogs. You can change that by visiting our link on Facebook or our website to donate. Proceeds benefit the Belmont Co. Animal Rescue League! Let's help shelter dogs!
WOD
Strength
Front Squat 7x1
Metcon
6 min AMRAP
5 Hang Power Cleans @ 135/95 (RX+ 185/125)
10 Pull-ups (RX+ C2B)
7.18.16
Great job to our members who participated in the Free Wheelchair Mission Run, Walk, Roll 5K this weekend!
WOD
Strength
7 Rounds E90 sec
4 Front Squats @ 75% 1RM
3 sec descend/3 sec bottom pause/1 sec ascend
Metcon
6 min AMRAP
5 Deadlifts @ 225/155 (RX+ 275/185)
10 Wallballs @ 20/14
5 Ring Dips
RX+ must perform sets unbroken. If athlete breaks up, must start set over.
6.21.16
Be sure to check your email for our June newsletter. Lots of exciting things coming to OVC this summer!
WOD
Metcon
20 Clean & Jerks @ 95/65 (RX+ 135/95)
20 Bar-facing Burpees
400m run
15 Clean & Jerks @ 115/85 (RX+ 155/105)
15 Bar-facing Burpees
400m run
10 Clean & Jerks @ 135/95 (RX+ 185/125)
10 Bar-facing Burpees
400m run