Gary Ostroski

WOD 2/7/19

Squat Clean Complex (Compare to 12-26-18) On the 90 Seconds x 5: Power Clean + Hang Squat Clean + Squat Clean   BenchmarkJack Complete as many rounds as possible in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell… Read more »

WOD 2/6/19

Strength:Tempo Back Squat 5 Sets of 2   7 Second Negative, 3 Second Pause in Bottom   Conditioning: “After Party” 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50’s/35’s)   30 Double Unders After Each Round

WOD 2/5/19

Midline 2 Rounds: 30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 Weighted Sit Ups 30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 Weighted Sit Ups 30 Seconds Double Kettlebell Front Rack Hold + 15 Weighted Sit… Read more »

WOD 2/1/19

Midline 3×10 Barbell Front Rack Halting Reverse Lunges 3×21 Glute Bridges 3×30 Good Mornings   Conditioning With a 12:00 Time Cap: 1 Round: 25 Barbell Facing Burpees 25 Squat Snatches (115/80) 25 Barbell Facing Burpees   Time Remaining: Build to… Read more »