Gary Ostroski

Should I Scale Or Rx?

By Sam Stuart There is a physiologic stimulus each workout is trying to illicit. It is important that as we develop as an athlete we are learning what we can do to achieve the desired stimulus. Let’s take Friday’s workout… Read more »

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GoFit 12/1/18

Partner Workout AMRAP x 15 Minutes 1000m row* 25 Synchronized Plate Ground to OH *Switch every 250m   2 Sets: 30 Sit-ups 50ft walking lunge -rest as needed b/w sets

WOD 12/1/18

Teams of 3 2 Rounds (30 Minute Time Cap) 200 Meter Run (Each) 100 Power Snatches (75/55) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters (95/65)

WOD 11/30/18

Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 79% of 1RM Front Squat For Both Lifts   Conditioning For Time: 30 Clean and Jerks (185/135)… Read more »

WOD 11/29/18

Strength: Alternating On the Minute x 12 (3 Rounds) Minute 1: 50′ Front Rack Kettlebell Walking Lunge (53’s/35’s) Minute 2: 9 Deadlifts (225/150) + 25′ Handstand Walk or :30 HS Work Minute 3: 60 Double Unders Minute 4: Rest  … Read more »

WOD 11/28/18

Midline Not for Time: 20 Strict Toes to Bar 40 V-ups 80 AbMat Sit-ups   Conditioning On the 0:00… 15-12-9: Front Squats (95/65) Lateral Barbell Burpees   On the 4:00… 12-9-6: Front Squats (115/80) Burpee Box Jumps (24/20)   On… Read more »