ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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Monday 10-02-2017

Strength: 4 sets of the following complex (unbroken) -2 strict press -4push press -6push jerks WoD: 12:00 AMRAP -12 CTB pull-ups -9 burpee box jumps 24/20 -6 power cleans 135/95

Tuesday 10-03-2017

WoD: 10:00 AMRAP 10 air squats 10 KBS 2/1.5 10 Russian twists 25/15 (plate) Conditioning: 5x250 rowing sprints

Thursday 10-05-2017

WoD: Oly: Power clean to push jerk 10×1 @ 80% 1RM WoD: EOMOM 14:00 3 Thrusters 135/95 5 Back squats 135/95 (from the floor)

Friday 09-29-2017

Wod: 10RFT w/ a partner 40 DU 16 KB snatch 1.5/1 30 sit-ups Once complete Accumulate 4:00 HS hold (Time stops after HS time is fulfilled)

Monday 10-02-2017

Strength: 4 sets of the following complex (unbroken) -2 strict press -4push press -6push jerks WoD: 12:00 AMRAP -12 CTB pull-ups -9 burpee box jumps 24/20 -6 power cleans 135/95

Tuesday 10-03-2017

WoD: 10:00 AMRAP 10 air squats 10 KBS 2/1.5 10 Russian twists 25/15 (plate) Conditioning: 5x250 rowing sprints

Thursday 10-05-2017

WoD: Oly: Power clean to push jerk 10×1 @ 80% 1RM WoD: EOMOM 14:00 3 Thrusters 135/95 5 Back squats 135/95 (from the floor)

Monday 09-25-2017

WoD: 5 RFT: 20 Toes to Bar 15 Russian KB Swings 2/1.5 KB Snatch 2/1.5 1:00 Plank Hold (accumulated)

Wednesday 09-272017

Oly: Full Snatch progression 5 rounds -5 snatch Pull -5 power snatch -5 snatch balance -5 OHS then 7x1 full snatch

Thursday 09-28–2017

Strength: 5 x 5 1 1/4 back squats WOD: 3 Rounds (total reps) 1:00 wall balls 1:00 T2B 1:00 row (reps=calories) Rest 1:00

Tuesday 09-19–2017

4×5:00 AMRAP 200m med ball run 20/14 Then with time remaining AMRAP of the following 5 burpee wall balls 20/14 5 ball slams 20/14 Rest 1 Minute

Wednesday 09-20–2017

Strength: 5x5 military press WoD: 800m run 15 power snatch 135/95 400m run 10 power snatch 135/95 200m run 5 power snatch 135/95

Monday 09-11–2017

WoD: 343 For the 343 firefighters lost on 9/11/01 -100 Deadlifts 145/115 -100 Power Cleans 95/65 -100 Ground to Overhead 65/35 -43 Burpees