ovfit.com http://ovfit.com Wed, 22 Feb 2012 15:57:08 +0000 en hourly 1 http://wordpress.org/?v=3.3 Wednesday, August 24, 2011 http://ovfit.com/http:/ovfit.com/2011/wednesday-august-24-2011 http://ovfit.com/http:/ovfit.com/2011/wednesday-august-24-2011#comments Wed, 24 Aug 2011 02:07:01 +0000 OVFit http://ovfit.com/?p=1389 6RFT
15 goblet squats (55/35 KB)
15 sumo deadlift high pull (55/35 KB)
15 burpees
]]> http://ovfit.com/http:/ovfit.com/2011/wednesday-august-24-2011/feed 3 Tuesday, August 23, 2011 http://ovfit.com/http:/ovfit.com/2011/tuesday-august-23-2011 http://ovfit.com/http:/ovfit.com/2011/tuesday-august-23-2011#comments Tue, 23 Aug 2011 01:06:26 +0000 OVFit http://ovfit.com/?p=1381 press
3-3-3

then

Wod
21-15-9
med ball cleans
push jerk (press weight)
21-15-9
med ball cleans
hang power cleans (press weight)

]]> http://ovfit.com/http:/ovfit.com/2011/tuesday-august-23-2011/feed 4 Monday, August 22, 2011 http://ovfit.com/http:/ovfit.com/2011/monday-august-22-2011 http://ovfit.com/http:/ovfit.com/2011/monday-august-22-2011#comments Mon, 22 Aug 2011 01:38:08 +0000 OVFit http://ovfit.com/?p=1376 Snatch
20 min. to establish max

then

Test 1
3 minutes max rep KBS (55#,35#)
rest 1 min
3 minutes max rep hand release push ups
rest 1 min
3 minutes max rep box jumps (24″,20″)

]]> http://ovfit.com/http:/ovfit.com/2011/monday-august-22-2011/feed 5 Friday, August 19, 2011 http://ovfit.com/http:/ovfit.com/2011/friday-august-19-2011 http://ovfit.com/http:/ovfit.com/2011/friday-august-19-2011#comments Fri, 19 Aug 2011 00:19:31 +0000 OVFit http://ovfit.com/?p=1373 Skill/ Strength

Review Dumbbell Snatch

Wod
5 rounds for time
waiter’s carry to fence and back(45,30)
(switch hands at fence)
OHS with dumbbell (10 each arm)
12 toes 2 bar

]]> http://ovfit.com/http:/ovfit.com/2011/friday-august-19-2011/feed 2 Thursday, August 18, 2011 http://ovfit.com/http:/ovfit.com/2011/thursday-august-18-2011 http://ovfit.com/http:/ovfit.com/2011/thursday-august-18-2011#comments Thu, 18 Aug 2011 02:55:10 +0000 OVFit http://ovfit.com/?p=1369 10 RFT
8 sumo deadlift high pull (95/65)
10 burpees
12 ball slams

]]> http://ovfit.com/http:/ovfit.com/2011/thursday-august-18-2011/feed 1 Wednesday, August 17, 2011 http://ovfit.com/http:/ovfit.com/2011/wednesday-august-17-2011 http://ovfit.com/http:/ovfit.com/2011/wednesday-august-17-2011#comments Wed, 17 Aug 2011 03:24:13 +0000 OVFit http://ovfit.com/?p=1365 Front Squat
5-5-5-5-5

then
tabata pushups (8 rds of 20 sec on/ 10 sec off)
tabata situps

]]> http://ovfit.com/http:/ovfit.com/2011/wednesday-august-17-2011/feed 2 Tuesday, August 16, 2011 http://ovfit.com/http:/ovfit.com/2011/tuesday-august-16-2011 http://ovfit.com/http:/ovfit.com/2011/tuesday-august-16-2011#comments Tue, 16 Aug 2011 12:54:08 +0000 OVFit http://ovfit.com/?p=1356 Strength/ Skill
Review Cleans
hang power cleans
1-1-1-1

WoD

partner workout 4 rounds

partner A runs 400 m

while
partner B does AMRAP
hang squat clean 2
push press 4
push jerk 6
(1/2 bodyweight)

]]> http://ovfit.com/http:/ovfit.com/2011/tuesday-august-16-2011/feed 4 Monday, August 15, 2011 http://ovfit.com/http:/ovfit.com/2011/monday-august-15-2011 http://ovfit.com/http:/ovfit.com/2011/monday-august-15-2011#comments Mon, 15 Aug 2011 01:08:31 +0000 OVFit http://ovfit.com/?p=1350

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats
15 Pull-ups

]]> http://ovfit.com/http:/ovfit.com/2011/monday-august-15-2011/feed 5 Friday, August 12, 2011 http://ovfit.com/http:/ovfit.com/2011/friday-august-12-2011 http://ovfit.com/http:/ovfit.com/2011/friday-august-12-2011#comments Fri, 12 Aug 2011 02:42:57 +0000 OVFit http://ovfit.com/?p=1344 In the middle of  burpees.  Is he laughing or crying?

2 skinny “FRANS”
21-15-9
thrusters (65/45)
pull ups
rest 2 minutes
repeat

]]> http://ovfit.com/http:/ovfit.com/2011/friday-august-12-2011/feed 6 Thursday, August 11, 2011 http://ovfit.com/http:/ovfit.com/2011/thursday-august-11-2011 http://ovfit.com/http:/ovfit.com/2011/thursday-august-11-2011#comments Fri, 12 Aug 2011 00:42:03 +0000 OVFit http://ovfit.com/?p=1338

Deadlift
5-5-2-2-2
then
500 m row sprint

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