Gary Ostroski

WOD 4/25/19

Conditioning”Wreck Yourself”Teams of 3, for time:800m Weighted Run6 Rope Climbs, 20 Squat Cleans800m Weighted Run9 Rope Climbs, 35 Squat Cleans800m Weighted Run12 Rope Climbs, 50 Squat CleansBarbell – 135/95Rope – 15’Team runs together with a single ball weighing 50/35. Team… Read more »

GoFit 4/20/19

For Time:200 Meter Run, 18 Hanging Knee Raises, 18 Burpees 200 Meter Run, 15 Hanging Knee Raises, 15 Burpees 200 Meter Run, 12 Hanging Knee Raises, 12 Burpees 200 Meter Run, 9 Hanging Knee Raises, 9 Burpees 200 Meter Run,… Read more »

WOD 4/20/19

Conditioning (25:00 Cap) For Time: 200 Meter Run, 21 TTB, 21 Burpees 200 Meter Run, 18 TTB, 18 Burpees 200 Meter Run, 15 TTB, 15 Burpees 200 Meter Run, 12 TTB, 12 Burpees 200 Meter Run, 9 TTB, 9 Burpees… Read more »

WOD 4/19/19

Conditioning (28:00 Cap) “Van Damme” 1 Round: 30 Power Snatches, 10 Ring Muscle-Ups 30 Power Clean and Jerks, 10 Ring Muscle-Ups 30 Thrusters, 10 Ring Muscle-Ups Rx – 135/95

WOD 4/18/19

Benchmark Fran 21-15-9 Thruster 95/65 Pull UpOrJeremy 21-15-9 Overhead Squat 95/65 Burpee 3 Rounds, resting 2:00 between: 100′ Single DB OH Walking Lunge 30 Weighted Abmat Sit-Ups 10 Romanian Deadlifts

WOD 4/17/19

Strength: Tempo Front Squat 6 sets of 1 Rep – 5 Second Negative – 3 Second Pause in Bottom – 3 Second Pause at ParallelConditioning (15:00 Cap) “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups… Read more »