Gary Ostroski

WOD 9/30/19

Strength:Power Snatch ComplexOn the 2:00 x 5 Sets:1 Hang Power Snatch2 Power Snatches3 Overhead SquatsConditioning (Cap 12:00)5 Rounds:12 Deadlifts9 Overhead Squats6 Hang Power SnatchesBarbell: 115/85

WOD 9/27/19

HSPU Stamina (16:00 Cap)4 Supersets:15 Weighted AbMat Sit-UpsMax Strict Handstand Push-upsRest 1:30 Between Sets.ConditioningOn the 5:00 x 4 Rounds:20 Double Dumbbell Deadlifts (70’s/50’s)20 Wallballs (20/14)20/15 Calorie Row

GoFit 9/26/19

Teams of 3For Time:60 DB Clean and Jerks 400 Meter Team Run3 Rope Climbs400 Meter Team Run100 DB-Facing Burpees400 Meter Team Run3 Rope Climbs 400 Meter Team Run60 DB Clean and Jerks

WOD 9/26/19

“Mighty Ducks”Teams of 3For Time (30 Minute Cap):60 Clean and Jerks (135/95)400 Meter Team Run10 Rope Climbs400 Meter Team Run100 Barbell-Facing Burpees400 Meter Team Run10 Rope Climbs400 Meter Team Run60 Clean and Jerks (135/95)

WOD 9/25/19

In Teams of 3:AMRAP 7:Bench Press50 Bench Press (135/95)50 Bench Press (155/105)AMRAP Bench Press (185/135) … Rest 3 MinutesAMRAP 7:50 Front Squat (135/95)50 Front Squat (155/105)AMRAP Front Squat (185/135) … Rest 3 MinutesAMRAP 7:50 Deadlifts (185/135)50 Deadlifts (225/155)AMRAP Deadlifts (275/185)

WOD 9/24/19

Strength 3 Sets of: 1:00 Plank 10 DB Row per Arm Conditioning (Cap 23:00) For Time: 50/35 Calorie Assault Bike 125 Double-Unders 2k Row 125 Double-Unders 50/35 Calorie Assault Bike