Gary Ostroski

WOD 2/14/19 <3

Midline 3 x 25 Good Morning   After Each Set: 20 Hollow Rocks   Conditioning: Benchmark Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20… Read more »

WOD 2/13/19

Strength: Tempo Back Squat 5 Sets of 2 (Building on Last Week) **7 Second Negative, 3 Second Pause in Bottom   Conditioning: 3 Rounds: AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans 27/21 Calorie Assault Bike   Rest 5… Read more »

WOD 2/9/19

Teams of 3 AMRAP 30 Buy-In: 200/135 Calorie Bike   Directly Into… As many rounds of: 21 Chest to Bar Pull-Ups 21 Overhead Squats (115/80) 21 Power Clean and Jerks (115/80)

WOD 2/8/19

Strength: A. 3×8: Alternating DB Snatch B. 3×8: Romanian Deadlift   AMRAP 20: 75 Wallballs (20/14) 60/45 Calorie Row 45 Toes to Bar 30 Burpee Box Jump Overs (24/20) 15 Ring Muscle-Ups