Gary Ostroski

WOD 7/10/18

Front Squat Build to a Heavy Single for the Day *Baseline Testing Conditioning 5 Rounds: 1 Minute – Front Rack Dumbbell Step Back Lunges (50’s/35’s) 1 Minute – Double Unders 1 Minute – Calorie Assault Bike 1 Minute – Rest

GoFit 7/9/18

8 Rounds: 2:00 on/ :30 off 10/8 Cal Row 10 Alternating DB Snatch 10 High Step-ups   *Score is total rounds of triplet completed. Pick up where you leave off.

WOD 7/9/18

“Van Damme” For Time: 30 Snatches (135/95) 10 Ring Muscle-ups 30 Clean & Jerks (135/95) 10 Ring Muscle-ups 30 Thrusters (135/95) 10 Ring Muscle-ups

WOD 7/6/18

Snatch Balance (On the 0:00) Build to a Heavy 1-Rep Snatch Pull + Hang Squat Snatch (On the 5:00) Build to 75% Squat Snatch (From 10:00 – 15:00) Build to a Heavy Single Conditioning For Time: 20 Power Snatches (95/65)… Read more »