Gary Ostroski

WOD 1/31/19

Strength On the Minute x 10: 20 Double Unders 1 Squat Clean Thruster *Start at 65% of 1RM Clean and Jerk, Building From There.   Conditioning “17.1” For time: 10 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs,… Read more »

WOD 1/30/19

Strength 3 Supersets: 30 Second Kettlebell Front Squat Hold (53’s/35’s) 10 Double Kettlebell Bent Over Row 50 Banded Pull-Aparts   Conditioning   AMRAP 18: 21/15 Calorie Assault Bike 3 Rounds of “Cindy” 5 Squat Cleans (185/135)

Mike Transformed Mind and Body… At age 45!

Mike Came to us in what we would call fairly good shape. That is to say he didn’t appear to be unhealthy. A true story of just because you look healthy doesn’t mean you are healthy. While the physical transformation… Read more »

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WOD 1/29/19

Strength Push Press 5 Sets of 3 *1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.   Conditioning25-20-15-10-5: (20:00 Cap) Box Jump Overs (24″/20″) Toes to Bar   Directly Into…   5-10-15-20-25: Hang Power… Read more »

WOD 1/28/19

Deadlift 7 Sets of 2 *1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.   Conditioning For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Barbell Facing Burpees 9 Push… Read more »

WOD 1/26/19

Conditioning: 5 Rounds, On the 5:00 5 Dumbbell Hang Clean and Jerk, Left Arm (50/35) 5 Dumbbell Hang Clean and Jerk, Right Arm (50/35) 10 Alternating Dumbbell Power Snatches 10 Chest to Bar Pull-Ups 65 Double Unders