Our 10:15am QuickFit classes on Tuesdays and Thursdays start tomorrow!
WOD
Conditioning
Partner WOD
8 Rds 1 min work/30 sec rest
AAB/Rower max calories
Each partner bike/row at same time.
Strength
Bench Press 6x10 @ 60-65% 1RM
Last set to failure
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WOD
Strength
Bench Press/Pendlay Row superset
10, 8, 6, 8, 10
Conditioning
10 min EMOM
Row 30 sec/Rest 30 sec
Score: Total calories
WOD
Accessory
Pull-up/Muscle-up Progressions
Metcon
5,4,3,2,1
Clean @ 165/115 (RX+ 225/155)
50,40,30,20,10
Calorie Row
WOD
Metcon
10 RFT
200m row (RX+: 250m row)
35 Double-unders (RX+: 50 DUs; Scale 20 DUs, 3/1 singles)
Rest 1 minute between rounds
Time cap: 40 minutes
WOD
Metcon
Partner WOD
3k row
300 Wallballs @ 20/14
Split as necessary
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.
