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568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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Friday 03-30-2018

15 rounds for time 5 DL 225/185 (+255/205) 15 broad jumps 20 lateral bar hops Cashout 10×10 SBAS 9000’s

Wednesday 03-28-2018

WoD: Tabata Row Tabata Air Squats Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups 2:00 Rest (record total reps between)

Friday 03-23-2018

Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Men use 100 Women us 65

Monday 03-19-2018

WoD: 25 Pull-ups 50 Deadlifts 135/95 50 Push-Ups 50 Box Jumps 24/20 50 Floor Wipers 135/95 (left/right/middle=1 rep) 50 KB snatch 1.5/1 25 Pull-Ups

Tuesday 03-20-2018

-Strength Day: -Back squat 5-3-1-5-3-1 -weighted box dips 5x10 -weighted box steps ups 5x10 -500m rowing sprint x2 (Complete in any order) (super set if you wish)

Friday 03-16-2018

Workout 18.4 For time: 21 deadlifts, 225/155 lb. 21 handstand push-ups 15 deadlifts, 225/155 lb. 15 handstand push-ups 9 deadlifts, 225/155 lb. 9 handstand push-ups 21 deadlifts, 315/205 lb. 50-ft. handstand walk 15 deadlifts, 315/205 lb. 50-ft. handstand walk 9 deadlifts, 315/205 lb. 50-ft. handstand walk Time cap: 9 min.

Friday 03/09/2018

Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap: 14 minutes

Monday 03-05-2018

In 22:00 30 burpees  60 DL 135/95 30 burpees 60 back squats 135/95 30 burpees AMRAP w/remaining time C&J 135/95

Wednesday 03-07-2018

Buy in: 3x :45 static holds -wall sit -hand stand hold WoD: 4 rounds 20 russian KBS 2/1.5 20 pull-ups 20 lunges 20 situps