Gary Ostroski

WOD 11/15/18

Barbell Cycling (Benchmark Testing) In a 3 Minute Window: 9 Power Snatches 15 Power Cleans 21 Push Jerks Time Remaining: Max Overhead Squats (135/95) Conditioning Teams of 2 5 Rounds For Time (25:00 Cap): 2 x 100 Meter Weighted Run… Read more »

WOD 11/14/18

Strength 5 Sets: 1 Hang Power Snatch + 3 Hang Squat Snatch Build to a Moderate Set Conditioning “Nate” AMRAP 20: 2 Ring Muscle-Ups 4 Kipping Handstand Push-Ups 8 Kettlebell Swings (70/53)

Project Purple Reflections

As the dust settles on our first Project Purple event and we have a chance to step back and look at things we can clearly see that the 410 community can accomplish great things when we come together. From each… Read more »

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WOD 11/13/18

Strength Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell loaded at 58% of 1RM Front Squat (For Both Lifts) Conditioning AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12… Read more »

WOD 11/10/18

Midline (10:00 cap) 150 Ab mat Sit Ups for time   Conditioning For Time: (23:00 Cap) 30 Power Snatches (135/95) 1 Mile Run   Immediately Into…   30-20-10: Kettlebell Swings (53/35) Thrusters (75/55)