EMOM 16 1 – :45 DB Step Up 2 – :45 DB Press 3 – :45 Row 4 – :60 Side Plank (:30 each side)
Gary Ostroski
WOD 4/2/18
Conditioning Teams of 3: AMRAP 7: 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push Press (185/135) rest 3 minutes AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7:… Read more »
GoFit 3/31/18
3 Rounds: Bike 20/15 Cal Rest :60 15 Burpees Rest :45 15 Box Jumps Rest :30
WOD 3/31/18
Overhead Squat Build to a Heavy Set of 7 Reps All repetitions taken from the rack Conditioning (25:00 Cut) 10 Rounds: 200m Run 7 Clean and Jerks (135/95) 7 Barbell-Facing Burpees
WOD 3/30/18
Barbell 7 Sets, On the 2:00: 3 Hang Squat Cleans + Split Jerk *30 Double-Unders Before Each Set. Athlete’s Choice on Weights. Conditioning 5 Rounds: 400m Run 15 Front Squats (155/105)
GoFit 3/30/18
25-20-15-10-5 Row KB Swing Sit Up
GoFit 3/29/18
EMOM 18 1: 10 DB Thrusters 2: 8 Burpee Over DB 3: 6 Renegade Row (L/R) + Push Up
WOD 3/29/18
Barbell 7×3 Power Snatch Benchmark Grace 30 Clean and Jerks or Isabel 30 Snatches Rest 5:00 then… Run 1 Mile or Row 2k
WOD 3/28/18
AMRAP 16 10 DB Strict Press 50 Jump Rope 20 Step Ups Every 3:00 Perform :30 of Split Jumps
WOD 3/28/18
Strength Build to heavy 3rep Front Squat Conditioning EMOM x 16 1st Minute: 14/12 Calorie Row 2nd Minute: 12 Sumo Deadlift High Pulls (95/65) 3rd Minute: 10 Chest to Bar Pull-Ups 4th Minute: 8 Burpee Box Jumps (24/20)
