Gary Ostroski

WOD 3/27/18

Midline Not For Time: 21-18-15-12-9 V-Ups :20 Second L-Sit Hold After Each Set   Conditioning 4 Rounds, On the 4:00: 12 Thrusters (95/65) 15/12 Calorie Bike 18 x 10 Meter Shuttle Sprints

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WOD 3/26/18

Back Squat 2 Rounds: 8 Reps @ 74% rest 1 minute  6 Reps @ 79% rest 1 minute  4 Reps @ 84% rest 3 minutes Conditioning 4 Rounds For Time: 9 Power Cleans (155/105) 12 Alternating Pistols (Total) 50 Double… Read more »

WOD 3/24/18

Strength 5x 3 Hang Clean + 1 Split Jerk Conditioning For Time: 100-80-60-40-20: Double Unders 50-40-30-20-10: AbMat Sit-Ups 10-8-6-4-2: Deadlift (225/155)

WOD 3/23/18

“18.5” AMRAP 7 3 Thrusters 95/65 3 Chest-to-Bar Pull Ups 6… 6… 9… 9… And so on   Partner Row 20:00 to Accumulate Max Meters switching every 500M

WOD 3/22/18

Midline 3 Giant Set of: 1:00 Front Rack Barbell hold 1:00 Plank :30 Hollow Arch Hold :30 L-Sit Conditioning “Fran” 21-15-9 Thruster 95/65 Pull Up or “Jeremy” 21-15-9 Overhead Squat 95/65 Burpee