Gary Ostroski

WOD 9/9/19

Strength:Stamina Squats Alternating On the Minute x 12 (6 Rounds):3 Front Squat6 Back SquatsBarbell: 75% of 3-Rep Max Back SquatFinal iteration of Stamina Squats.Conditioning (Cap 22:00)For Time:800 Meter Run50 Barbell Thrusters800 Meter Run25 Barbell-Facing Burpees800 Meter Run50 Barbell ThrustersBarbell –… Read more »

WOD 9/7/19

For time: (Cap 28:00)Run 1 Mile50 Wall Balls, 20/14 lbs, 10/9 ftRun 800M35 Wall Balls, 20/14 lbs, 10/9 ftRun 400M20 Wall Balls, 20/14 lbs, 10/9 ft

WOD 9/6/19

ConditioningOn the 0:00, Part #1:8 Power Snatches (135/95)4 Rope Climbs6 Power Snatches (135/95)3 Rope Climbs4 Power Snatches (135/95)2 Rope ClimbsOn the 15:00, Part #2:3 Rounds:27/21 Calorie Row10 Devils Presses (50’s/35’s)On the 30:00, Part #3:21-15-9:Chest to Bar Pull-upsDumbbell Box Step-Overs (50’s/35’s)Box… Read more »

WOD 9/5/19

Strength:On the 10:00… Clean ComplexEvery 1:30 x 7 Sets:1 Power Clean1 Hang Squat Clean1 Squat CleanConditioning (Cap 16:00)3 Rounds:400 Meter Run7 Power Cleans7 Hang Squat Cleans7 Squat CleansPounds: 135/95

WOD 9/4/19

Strength: Deadlift Stamina4 Sets:15 Unbroken Deadlifts @ 50% 1RMConditioning (Cap 20:00)30-20-10:Dumbbell Power Snatches (70/50)Wallballs (30/20)… Directly into:10-20-30:Bar-Facing BurpeesCalorie Row