Monday 04-30-2018

Strength: Front Squat 3×10 WoD: 15:00 AMRAP 25 pull-ups 50 DU 100 overhead squats 45/35 50 box jumps 25 pull-ups

Monday 04-23-2018

Burn day: 1000m row 800m med ball run 100 DU 750m row 400m med ball run 75 DU 500m Row 200m med ball run 50 DU

Tuesday 04-24-2018

Skill: Pistols 10×2 each leg and/or pistol progression Strength: 7x2 DL Back squat Warm up and GO HEAVY!!!

Wednesday 04-25-2018

Strength/Skill: -5×5 HSKU/HPSU -HS walk skill work WoD: 5 Rounds :30 seconds max pushups :30 seconds max situps 1:00 rest between rounds. score = total reps

Friday 04-20-2018

WoD: 100 DU 25 Toes to Bar 35 KB Swing (1.5/1) 45 STO (115/85) 35 KB Swing (1.5/1) 25 Toes to Bar 100 DU

Monday 04-16-2018

Strength: Back squat wave: 5-3-1-5-3-1 Light to heavy weight both rounds WoD: 21-15-9 front rack lunges 75/45 Wall ball situps pull-ups

Friday 04-13-2018

WoD: For time: 15 DL  315/255 25 Handstand push-ups 25 Box jumps 24/20 50 Pull-ups 50 Wallball shots 20/14 100 Double-unders 400m  sandbag run 55/75

Monday 04-09-2018

Skill/strength: 7×5 weigthed pullups weighted dips (box/ring) WoD: 4 min max cal row then 2:00 ME thrusters 95/65 2:00 rest 1:30 ME thrusters 95/65 1:30 rest 1:00 ME thrusters 95/65 1:00 rest :30 ME thrusters 95/65

Friday 04-06-2018

7 rounds, 10 CTB pullups 5 squat cleans 165/125 5 shoulder-to-overheads 165/125 10 Lateral med ball wall slams (10L/10R) 20/14

ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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