Gary Ostroski

WOD 1/29/20

STRENGTH PUSH PRESS 10RM Conditioning (Cap 21:00) 21-15-9: Wallballs (20/14) CTB Pull-Ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)

WOD 1/25/20

Conditioning (Cap 30:00) For Time: 2 Rounds of “Holleyman”, 200 Meter Run 4 Rounds of “Holleyman”, 200 Meter Run 6 Rounds of “Holleyman”, 200 Meter Run 8 Rounds of “Holleyman”, 200 Meter Run 10 Rounds of “Holleyman”, 200 Meter Run… Read more »

WOD 1/24/20

STRENGTH Every 2 Minutes x 5 Sets: 3 Power Cleans 1 Split Jerk CONDITIONING (Cap 20:00) 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Bike 3 Rounds: 7 Power Snatches (75/55) 7… Read more »

WOD 1/23/20

STRENGTH 3 Rounds of Power Clean: AMRAP 20 Seconds: Max Reps @ 70% – Rest 40 Seconds – AMRAP 30 Seconds: Max Reps @ 75% – Rest 30 Seconds – AMRAP 40 Seconds: Max Reps @ 80% – Rest 1:20… Read more »

GoFIT 1/21/20

Cap 15:00 3 Rounds: 12 Burpees Over Dumbbell 18 DB Press Directly Into… 3 Rounds: 12 Alternating Dumbbell Snatches 18/15 Calorie Assault Bike or 25/20 Cal Row