Gary Ostroski

WOD 11/21/18

Strength Barbell Cycling On the 0:00 – Clean Complex @ 45% On the 4:00 – Clean Complex @ 50% On the 8:00 – Clean Complex @ 55% On the 12:00 – Clean Complex @ 60%   Clean Complex (Without Dropping… Read more »

WOD 11/20/18

Strength: Snatch Complex 5 Sets: 1 Snatch Pull 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low Hang Power Snatch   Conditioning 21-18-15-12-9: Sumo Deadlift High Pulls (95/65) Push Presses (95/65) Run – 200, 200, 100, 100, 100

WOD 11/19/18

Strength Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 61% of 1RM Front Squat For Both Lifts   “JackieJack” For Time: (20:00 cap) 1000 Meter Row 50… Read more »

WOD 11/17/18

Strength Build to heavy set of 3 Deadlift   For Time: (Cap 16:00) 60/42 Calorie Row 50 Box Jump Overs (24/20) 40 Toes to Bar 30 Power Snatches (115/80)

WOD 11/16/18

Strength Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)   Conditioning AMRAP 18: 5 Round Buy-In: 200 Meter Run 10… Read more »

GoFit 11/16/18

3 Sets: 1:00 Max Cal Bike 1:00 Slam Balls 1:00 Max Cal Row -Rest 1:00-   Finisher: 3 Sets: :30 Max russian twists with slam ball -rest :30- :30 Hollow rocks -rest :30- :30 Superman rocks -Rest 1:00-