Gary Ostroski

WOD 1/9/20

Strength: 15:00 muscle up skill work Conditioning Tabata This Tabata Row Calorie Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata AbMat Sit-up *The Tabata interval is 20 secs… Read more »

WOD 1/7/20

Conditioning (Cap 25:00) For Time: 15 Strict Handstand Push-ups 15 Strict Chest to Bar Pull-ups Row 75 Calories/Bike 55 Calories 15 Strict Handstand Push-ups 15 Strict Toes to Bar Row 75 Calories/ Bike 55 Calories 15 Strict Handstand Push-ups 15… Read more »

WOD 1/6/20

Strength 5 Sets:1 Tempo Back Squat2 Back Squats Tempo: • 5 Seconds Down • 1 Second Pause • Regular Stand Set 1: 60%Set 2: 65%Sets 3-5: 70% Conditioning AMRAP 20:20 Wallballs (20/14)20 Hang Power Snatches (95/65)20 Box Jumps (24/20)20 Front… Read more »

WOD 1/3/20

Strength5×1 Tempo Overhead Squat – 5 Count Down, Fast Up*5 Strict Pull Up After Each Set**1:30 Rest Conditioning (Cap 21:00) 3 Rounds:25 Overhead Squats (75/55)15 Chest to Bar Pull-ups25/18 Calorie Row15 Burpee Box Jumps (24/20)

WOD 1/2/19

Strength 15:00 To find 3 Rep Max Front Squat Conditioning (Cap 22:00) 5 Rounds: 15/12 Calorie Row 30 AbMat Sit-ups Directly Into… 5 Rounds: 15/12 Calorie Row 60 Double Unders