Dec 23 WOD *1000*

Warm up
2 Rounds
25 Jumping Jacks
10 Lunges
10 Shoulder Press
5 Box Jumps
10 Back Ext
Stick ROM

Core
Plank - 70 seconds - 30 seconds rest x 10 Rounds

Work Capacity *1000*

200 Push Ups
400 Air Squats
400 Leg Levers

Cool Down

Dec 20 WOD

Warm Up x 3

25 Jumping Jacks
5 Pull Ups
15 Body Squats
15 Push Ups
10 Back Ext
Stick ROM Drills
50 Skipps

Lift
Bench Press
5x5x5x5x5
-in between each set 10 Box Jumps

Work Capacity
with remaining Time (leave 5 mins for a cool down)

AMRAP
5 Bicep Pull Ups
10 Push Ups
15 Air Squats Body Squats

Cooooooooool Down

Destiny favours the Prepared - toughen the f*&%k up and stop complaining.

Dec.15 wod

Warm Up x 3
25 Jumping Jacks
8 Pull Ups
10 Push Ups
10 Sit Ups
10 Back Ext
10 Shoulder Press
25 ROM Stick Drills

4 Rounds
10 DeadLifts
15 Dips
150 Leg Levers
10 Box Jumps
10 Push Press
40 Push Ups

Core
10 Rounds
80 Second Front Plank
35 second Rest

Cool Down / Static Stretching

The Only Easy Day Was Yesterday

Dec. 4th WOD

Warm Up X3

50 Skipping Rotations
20 Arm Rotations
10 O.H Squats
10 Back Ext.
10 Broom Deads

Core

2 Min Plank

100 Leg Levers

2 Min Plank

100 Leg Levers

1 Min Plank

100 Leg Levers

20 Back Extensions

21-15-9 
Thrusters Pull Ups Push Ups

Cool DOWN
For those Playing Hockey In LB ....... Do warm UP and light Cardio and Stretching routine