Gary Ostroski

WOD 1/12/18

Front Squat 3 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 88% 3 Reps @ 80% 1 Rep @ 91% Conditioning 3 Rounds: 8 Ring Muscle-Ups 100′ Handstand Walk 12 Dumbbell Squat Snatches (60/40)

WOD 1/11/18

Skills On the Minute x 10 7 Overhead Squats (95/65) 7 V-Ups   Benchmark Grace 30 Clean and Jerks or Isabel 30 Snatches   Rest 5:00 then…   2k Row

GoFit 1/11/18

EMOM 15 1: 12 DB Thrusters 2: 20 Step Ups 3: 10 Burpees

Posted in | Comments Off on GoFit 1/11/18

WOD 1/10/18

Strength Build to a Heavy Complex: 7 Deadlifts 5 Hang Power Cleans 3 Split Jerks   Conditioning On the 0:00… 400 Meter Run 27 Toes to bar 21 Thrusters (95/65) On the 6:00… 400 Meter Run 21 Toes to Bar… Read more »

Energy Sources and How We can Exploit Them

Understanding the energy sources (metabolic pathways) in our body and how they relate to our workouts is something that can help you understand the desired stimulus of a workout and help you pace and perform better. Ultimately leading to a… Read more »

Posted in | Comments Off on Energy Sources and How We can Exploit Them