Gary Ostroski

WOD 10/3/18

Strength: Push Press Heavy Set of 10   Conditioning: “Clothesline” AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) … Up… Read more »

WOD 10/2/18

Midline 4 Rounds: :20 Ring Dip Support Hold :25 Hollow Hold :30 Hand Stand Hold   Conditioning: “Two Tone” 30-20-10: Hang Power Clean (115/80) Calorie Bike (30/21-20/15-10/9)   Directly into…   10-20-30: Deadlifts (205/145) Calorie Row (10/9-20/15-21/30)

GoFit 9/29/18

On the 3:00 for 4 rounds 12/10 Cal Bike 15 Air squats 10 DB power cleans   Finisher 3 sets, not for time: 15 lying knee tucks -rest :30- 15/15 deadbugs -rest 1:00-

WOD 9/29/18

Conditioning: Teams of 3: 2 Rounds For Time (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Barbell-Facing Burpees   Round 1: (135/95) Round 2: (115/80)

WOD 9/28/18

Strength: Front Squat 2×4 @ 73% 2×3 @ 78% 2×2 @ 83%   Conditioning: For Time: 400m Run, 21 Power Snatches 400m Run, 21 Overhead Squats 200m Run, 15 Power Snatches 200m Run, 15 Overhead Squats 100m Run, 9 Power… Read more »