Gary Ostroski

WOD 1/2/18

Midline 4 Sets, Not For Time: 10 Strict Toes to Bar 15 Good Mornings (95/65) Conditioning 27-21-15-9: Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20) Push Presses (75/55) Calorie Row

New Years 2018

New Years is a great time to mark new beginnings. I am not a big New Years Resolution person my self but I get the idea. We are coming off of the holidays and it is a perfect time to… Read more »

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WOD 12/30/17

Conditioning Teams of 3 For Time: 100/70 Calorie Row 100 Dumbbell Snatches (50/35) 100 Lateral Barbell Burpees 100 Thrusters (115/80) 100 Lateral Barbell Burpees 100 Dumbbell Snatches (50/35) 100/70 Calorie Row

WOD 12/29/17

Strength Pause Front Squat Build to a Heavy Single Conditioning AMRAP 5: 21-15-9 Kettlebell Swings (70/53) Front Squat (135/95) Calorie Bike Rest 5:00 AMRAP 5: 21-15-9 Kettlebell Swings (70/53) Front Squat (115/80) Calorie Bike

WOD 12/28/17

Benchmark “Fran” 21-15-9 Thrusters 95/65 Pull Up   or “Jeremy” 21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpee   Either choice has a 10:00 Cap   Conditioning Partner 20:00 Max meter row. Switch every 500m

WOD 12/27/17

Barbell Hang Squat Snatch Every 1:30 x 5 Sets: Hang Power Snatch Overhead Squat Hang Squat Snatch then 7 Minutes to Build to Heavy Hang Squat Snatch Conditioning 4 Rounds: 27/21 Calorie Row 21 Chest to Bar Pull-Ups 15 Burpee… Read more »