8point5 Training

5 ROUNDS FOR TIME 10 Alternating Unweighted Step Ups10 Bent Over Rows10 Alternating Unweighted Step Ups10 Overhead Press Rest 1 minute between Rounds Score: Total Time  Or  4 ROUNDS FOR TIME 20 Weighted Step Up Overs20 Bent Over Rows20 Weighted Step Up Overs20 Overhead Press (10 each side)  Rest 2 minute between Rounds Score: Total Time  Step up and over to the other side of your box or chair. Sub for step ups or lunges. WOD 1 unweighted, WOD 2 weighted with KB’s or DB’s in each hand. Keep your shoulders down abs weights by your hips.  For the bent over rows,...

ALAINE'S BIRTHDAY WOD  Buy In: 35 Double Handed KB Swings 5 ROUNDS FOR TIME 27 Cleans 11 Goblet Squats 20 Snatch (10 Each Side) Score: Total Time Complete 35 DH KB Swings then move into 5 Rounds of 27 Cleans, 11 Goblet Squats and 20 Snatches completing 10 on your right and 10 in your left before beginning the next round. For the Goblet Squat hold the weight at your chest.  Feet shoulder width apart with the heels down.  Lift your chest and tighten your belly.  Reach your butt back and down.  Keep your heels down as you drive your...

5 ROUNDS FOR TIME10 Burpees10 Single-Arm Bent Over Rows (R)10 Single-Arm Bent Over Rows (L) Score: Total Time  For the burpees - jump or step back the feet perform a push up and then jump or step back in and spring back up into a jump with a clap above your head. Ensure your chest and thighs hit the floor on each rep. For the single arm bent over rows, hold a DB or KB in your right hand and hinge forward at the hips until your torso is 10-15° above horizontal. Make sure your shoulders are drawn away from...

15 Minute AMRAP(As Many Rounds and Reps as Possible in 15 Min)10 Alternating Step Ups5 Burpees10 KB Swings Score: Total Rounds and Reps completed in 15 minutes For the step ups make sure to put your WHOLE foot on the step each time. Don't allow your knee to cave in and drive out of your heel to stand. Lower under control and switch feet. Each set of 10 you will do 5 per leg. You can sub the step ups for alternating lunges if you don’t have a decent step/box. These can be forward, reverse, or walks lunges. For the...

AMRAP 12 Min(As Many Rounds and Reps As Possible in 12 Min)8 Snatch, Right8 Snatch, Left16 Alternating, Unweighted Lunges Score: Total Rounds and Reps completed in the 12 minutes Start the clock and complete 8 snatch on your right and then 8 on your left before moving into 16 alternating body weight lunges per round. The lunges can be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that your front heel stays down, with your knee out, when the back knee lightly touches (or comes close). Keep your chest up and...