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568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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Friday 08-30-2019

10 Rounds for Time: 10 Kettlebell Swings 1.5/1 8 Goblet Squats 1.5/1 6 Box Step Ups with Kettlebell 1.5/1 – 24″/20″ (Hold the KB the same way you would for a goblet squat) 4 HSPU 2 Burpee Box Jumps 24″/20″ 20:00 Time Cap

Monday 08-26-2019

WoD: 9:00 AMRAP 12 Lateral Bar Jumps 9 SDHP 75/55 (95/65 RX+) 6 Toes to Bar cashout 4 x 400 m sprint

Friday 08-23-2019

1000 m Row 90 Lateral Bar Jumps 80 Double Unders 70 KB Swings 1.5/1 60 Ab-Mat Sit Ups 50 Overhead Lunge 45/35 40 Thrusters 45/35 30 Burpees 20 Pull-ups 10 Turkish Get-Ups

Monday 08-19-2019

Back Squat 4×6 5-3-1-5-3-1 STO (light to heavy) 10x10 scorpion leg raises russian twist SBAS 10,000

Tuesday 08-20-2019

15:00 AMRAP Climb the Ladder: 2 C/J @ 155/105 10 Double unders 4 C/J @ 155/105 20 Double under 6 C/J @ 155/105 30 Double unders 8 C/J @ 155/105 40 Double unders 10 C/J @ 155/105 50 Double unders etc…

Friday 08-16-2019

Skill/Strength: 15:00 of work on: Open skill work WoD 800 M Run 150 Air Squats 100 Push ups 50 pull ups 800 M Run (Weighted Vest RX+)

Monday 08-05-2019

Strength: Snatch Balance 5×5 wod: 10:00 AMRAP 15 T2B 10 Goblet Squats 5 KB Press Left Arm 5 KB Press Right Arm

Wednesday 08-07-2019

17:00 to complete: 1600 M Run 63 KB Swings 1.5/1 36 Pull-ups (rest in remaining time) Then as fast as possible: 400 M Run 21 KB Swings 1.5/1 12 Pull-ups