“ELF ON A SHELF” WOD 12/9/22

“ELF ON A SHELF” WOD 12/9/22

WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Through’s
10 Good Morning’s
10 Front Squat
10 Split Jerk Presses
Then:
Mobility

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WIN
SKILL:
3 Sets
8 Landmine Row’s w/ Rope
8e Landmine Presses
Max Effort Banded Lat Pull Down
LIFT:
Split Jerk
7 x 1 (Every :90)
*Build to a heavy single for the day.
WOD:
“ELF ON A SHELF”
3 Rounds
12 Alt. Hang DB Clean & Jerk (50/35) (40/30)
6 Bar MU
*Sub. Bar MU for Jumping Bar MU or Burpee Pull Up’s.
**10 Min. Cap

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FIT
SKILL:
3 Sets
8 Landmine Row’s w/ Rope
8e Landmine Presses
Max Effort Banded Lat Pull Down
LIFT:
Push Press
7 x 1 (Every :90)
*Build to a heavy single for the day.
WOD:
3 Rounds
12 Alt. Hang DB Clean & Jerk (50/35) (40/30)
12 DB Lateral Burpees
*10 Min. Cap

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AT HOME
SKILL:
3 Sets
20 Weighted V-Ups
*Rest as needed
LIFT:
S.A. Push Press
5 x 8e
WOD:
3 Rounds
12 Hang DB/KB Clean & Jerk
12 DB Lateral Burpees
*10 Min. Cap.