8point5 Training

10 ROUNDS FOR TIME 30 Secs Taps 3 Upright Rows 6 Push Ups 9 Squats  Score: Total Time    For this WOD you will complete 10 Rounds of 30 secs of taps then 3 upright rows with the KB, 6 push ups and then 9 squats.  Taps can be against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe touches the object in an alternating fashion.   For the upright row begin with both hands on the KB or DB’s with your arms locked out straight, lead with the elbows and bring the KB / DB’s up to...

12 MIN AMRAP  20 KB/DB Hop Overs 10 Goblet Squats 5 Shoulder Press  Score: Total Rounds and Reps   For this WOD you will start the clock and cycle through the movements for 12 minutes counting your rounds and reps.  20 KB/DB Hope Overs - For the hop over, stand next to one dumbbell or kettlebell and hop laterally over it, 2 feet hopping and landing together then hop back. Each hop is one rep. 10 Goblet Squats - For the Goblet Squat hold the weight at your chest.  Feet shoulder width apart with the heels down.  Lift your chest and tighten...

6 ROUNDS FOR TIME  30 Skips  15 Push Ups 10 Bent Over Row  Score: Total Time  For this WOD you will complete 6 rounds of 30 skips or 30 taps, 15 push ups and 10 bent over rows.  30 single skips or sub for taps against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe touches the object in an alternating fashion.  You can change these for single skips if you prefer. For the Push Ups, keep your body rigid, with your shoulders above or beyond your wrists and hand just wider than shoulders width. Squeeze your butt, thighs...

7 ROUNDS FOR TIME  1 Min Taps 15 Air Squats  8 Burpees  Score: Total Time  Taps can be against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe touches the object in an alternating fashion.  You can change these for single skips if you prefer. Air Squats - starting with your feet shoulder width apart. Ensure you keep your chest high and your heels digging into the ground, move your butt back and down until your butt is lower then your knees, avoid collapsing at the bottom, drive up from the bottom position and stand fully. For the burpees...

HAPPY BIRTHDAY KADIE!  Buy In: 200 Taps  6 Rounds for Time 14 Snatch 14 Air Squats 14 Push Ups 14 Sit Ups 14 Push Press 14 Alt. Lunges Buy Out: 29 Burpees   For Kadie’s Birthday WOD you will complete 200 Taps and then go into 6 Rounds for Time of 14 Alt. Snatch, 14 Air Squats, 14 Push Ups, 14 Sit Ups, 14 Push Press, 14 Lunges. Once you have completed all 6 Rounds your buy out to finish is 29 Burpees! Taps can be against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe touches the...