6.12.18
/WOD
Strength
Bench Press/Pendlay Row Superset
5x12
Metcon
3 RFT
25 Slamballs @ 30/20
75 Double-unders (SC: 50 DUs or 125 singles)
WOD
Strength
Bench Press/Pendlay Row Superset
5x12
Metcon
3 RFT
25 Slamballs @ 30/20
75 Double-unders (SC: 50 DUs or 125 singles)
WODAccessory
5 min EMOM
RX+: 2 Rope Climbs
RX: 1 Rope Climb
SC: Rope holds/1 Climb to 12’/3 Rope Pulls
Metcon
5 RFT
30 sec Accumulated Rig Hang
10 DB Push Press
100’ 2 DB Overhead Walk
20 Push-ups
RX+: 50/35
RX: 35/25
SC: 25/15
WODBarbell Conditioning
5 min EMOM
6 Empty-bar Power Cleans
10 Rds E90s
5 TnG Power Cleans
RX+: 195/135
RX: 145/100
SC: 95/65
WODMetcon
“Kelly”
5 RFT
400m run
30 Box Jumps @ 24/20”
30 Wallballs @ 20/14
Time cap: 45 minutes
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.