Gary Ostroski

WOD 11/8/18

Conditioning: “Filthy 50” 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders

GoFit 11/8/18

Strength/Skill EMOM x 9 Min Min 1: 5 Filly Press/Side Min 2: 10 Single-leg box squats Min 3: 20 alt. plank shoulder taps   AMRAP x 10 Minutes 5 Box jumps 7 Ring rows 9 Plate Ground to overhead

WOD 11/7/18

Power Snatch Ladder On the 0:00 – 10 Power Snatches (105/70) On the 2:00 – 8 Power Snatches (135/95) On the 4:00 – 6 Power Snatches (145/105) On the 6:00 – 4 Power Snatches (155/110) On the 8:00 – 2… Read more »

WOD 11/6/18

Strict Gymnastics: AMRAP 5 at Each (10 Minutes Total): 1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups 2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows   Conditioning For Time: (16:00 Cap) 21… Read more »

WOD 11/5/18

Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)   5 Rounds For Time: (15:00 cap) 20/14 Calorie… Read more »

GoFit 11/5/18

6 Sets: :20 Bike Sprint -Rest :40- *Start at 70% effort and build to an all out SPRINT   -Rest 3:00 b/w workouts-   AMRAP x 10 min 10 Push-ups 10 Hollow Rocks 10 Step-ups