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

3.21.19

WODAccessory
Vertical Jump Test

Metcon
30 min EMOM
1: 30 Double-unders (RX+ 45 DUs; SC 75 singles)
2: 100’ Sled push
3: 15 Russian KB Swings

3.7.19

WODMetcon
“Death by Front Squat”
M: SC: 95; RX: 135; RX+ 185
F: SC: 65; RX: 95; RX+ 125
Weight must start from the ground.  Squat clean of first rep is permitted.

Rest 5 minutes

“Death by Burpees”