Wednesday 12/22/2021

WOD
“PUMP FAKE”
For Time:
10-9-8-7-6-5-4-3-2-1: 
Strict Pull-ups 
Dumbbell Bench Press (50’s/35’s) 

After Each Set: 
100 Meter Farmers Carry (50’s/35's)

[Time Cap= 28 Minutes]

Tuesday 12/21/2021

WOD
"DEATH RACE"
5 Rounds For Time:
15/12 Calorie Bike
10 Burpees

Strength
Back Squat
[18 Minute Clock]
Set 1: 3 Reps @ 60% 1RM
Set 2: 3 Reps @ 68% 1RM
Set 3: 8 Reps @ 73% 1RM
Set 4: 8 Reps @ 73% 1RM
Set 5: 8+ Reps @ 68% 1RM

*Score = Heaviest Load

Monday 12/20/2021

WOD
"MIND YOUR BUSINESS"
AMRAP 20:
8 Alternating Dumbbell Snatches 50#/35#
8 Toes to Bar
250 Meter Row

*Score = Rounds + Reps

Saturday 12/18/2021

WOD
“SAGER’S WAGER”
In teams of 2:
5 Rounds For Time: 
120 Double Unders 
20 Overhead Squats 115#/85#
6 Rope Climbs 

*split work up however you see fit.