Monday 10-22-2018

Skill: DU Progression 5:00 DU Practice or 5×25 DU WoD: Seven rounds for time of: 3 Front squat 185/155 7 pull-ups

Wednesday 10-24-2018

Strength: Oly: Hang Power Clean 5×10 light to moderate WoD: EOMOM 16:00 ODD- 2 Power Clean 205/175 EVEN- 10 Burpees

Friday 10-19-2018

For time: 50 box jumps 24/20 25 handstand push-ups 40 DU 20 HSPU 30 box jumps 15 handstand push-ups 20 DU 5 HSPU 50 DU

Tuesday 10-16-2018

Strength: 5xDL complex 60-70% 1RM -5 ground to half up -5 apex to half down -5 full DL WoD: 3 Thruster 135/95 150 DU 5 Thruster 135/95 100 DU 7 Thruster 135/95 150 DU 9 Thruster 135/95 100 DU

Thursday 10-18-2018

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 Burpees

Thursday 10-11-2018

Strength: 8×3 box jumps 30/24 (If you are stepping use a KB to weight them) WoD: EOMOM 14:00 -14 KB snatches 1.5/1 -10 goblet squats 1.5/1

Friday 10-05-2018

WoD: 20 single arm OHKB squats 1.5/1 25 Toes to Bar 45 KB Swing (1.5/1) 55 Push Press (115/85) 45 KB Swing (1.5/1) 25 Toes to Bar 20 single arm OHKB squats 1.5/1

ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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