Gary Ostroski

WOD 10/4/19

Strength Find 3 Rep Max Front Squat Conditioning (Cap 18:00)12-9-6-3Hang Power Cleans (155/105)Burpee Box Jump Overs (24/20)Push Jerks (155/105)Ring Muscle-ups

WOD 10/3/19

Midline Accumulate 2 Minutes in Each Static Position:A) 2 Minute Hadstand HoldB) 2 Minute L-Sit on RingsC) 2 Minute Back Squat Bottom Hold (135/95)Conditioning (Cap 20:00)3 Rounds of:100′ Single Dumbbell Overhead Walking Lunge 50/3530 Air Squats12 Single Dumbbell Box Step-ups… Read more »

WOD 10/2/19

Strength:Front SquatOn the 2:00 x 5 Sets:Set 1: 6 RepsSet 2: 4 RepsSet 3: 2 RepsSet 4: 4 RepsSet 5: 6 RepsConditioning (Cap 20:00)3 Rounds:30/20 Calorie Row15 Chest to Bar Pull-ups… Directly Into:3 Rounds:20 Alternating Dumbbell Snatches (50/35)15 Thrusters (95/65)

WOD 9/30/19

Conditioning Part A (On the 0:00): For Time (12 Minute Cap): 75/50 Calorie Assault Bike 50 Strict Handstand Push-ups Part B (On the 15:00) 3 Rounds For Time (8:00 Cap): 20 Weighted Sit Ups 3 Wall Walks Part C (On… Read more »