Gary Ostroski

WOD 1/25/19

Skills Alternating On the Minute x 12: Minute 1: 50 Double Unders Minute 2: 50′ Handstand Walk or :45 Wall Walks   Conditioning In a 15 Minute Window: 2 Rounds: 30/21 Calorie Row 25 Box Jump Overs (24/20) 20 Front… Read more »

WOD 1/24/19

Benchmark Fran (10:00 Cap) 21-15-9 Thruster Pull Up Midline 3 “Giant” Sets: 20 Weighted Sit-Ups 25 x 4-Count Flutter Kicks 30 Second GHD Supine Hold Rest 2 Minutes Between

WOD 1/23/19

Strength Back Squat 3 Sets of 2 1 Set at Each Percentage: 83-85-87%   Conditioning AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts (185/135) 12 Lateral Barbell Burpees   Rest 5 Minutes   AMRAP 5: Buy-In: 35 Wallballs (20/14) 9… Read more »

GoFit 1/23/19

AMRAP 5: Buy-In: 35 Wallballs 12 KB Deadlifts 12 Burpees into… AMRAP 5: Buy-In: 25 Wallballs 9 KB Deadlifts 9 Burpees into… AMRAP 5: Buy-In: 15 Wallballs 6 KB Deadlifts 6 Burpees

WOD 1/22/19

Midline 2 Rounds: :30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 15 Weighted Sit ups Sit-Ups :30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 15 Weighted Sit ups Sit-Ups :30 Seconds Double Overhead Dumbbell Hold + 15 Weighted… Read more »

WOD 1/21/19

Strength On the Minute x 5: Snatch Pull + Snatch High Pull + Power Snatch (60-65-70-70-70%) Then… On the Minute x 5: 1 Power Snatch (Building to a Heavy)   “Double Date” AMRAP 15: 15 Hang Power Snatches (95/65) 60… Read more »