8point5 Training

SARAH'S BIRTHDAY WOD  FOR TIME 44 Air Squats 10 Burpees 44 Sit Ups 10 Burpees 44 Lunges 10 Burpees 44 KB Swings (24/16) 10 Burpees 44 Mountain Climbers 10 Burpees 44 KB Swings (24/16) 10 Burpees 44 Lunges 10 Burpees 44 Sit Ups 10 Burpees 44 Air Squats   Score:  Total Time   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...

8 ROUNDS FOR TIME   30 Seconds Jog, Row, Bike, Taps, Single Unders, or Low Step Ups   10 Air Squats   That's it! Push the pace!   Score: Total Time   If you have a rower, stationary bike or skipping rope pick one to hit those 30 secs on and go hard! If not knock out those taps against the KB or low step ups.  Then 10 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...

15 Minute AMRAP (As Many Rounds and Reps as Possible in 15 Min)10 Alternating Step Ups5 Burpees10 KB SwingsScore: Total Number of CompletedRounds + Any Additional Reps For this WOD you will do 10 alternating step ups, 5 burpees, and 10 KB swings for 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 the heel to stand completely.  Lower under control and switch feet.  Each set of 10 you will do 5 per leg.You can sub alternating lunges for the step-ups. These...

3 Rounds Each round is a 4 Minute AMRAP(As Many Rounds and Reps as Possible in 4 Minutes...3 times)12 Front Rack Lunges10 Alternating Snatch2 Wall WalksRest 2 Minute Between RoundsScore: Total Combined Rounds and Additional Reps From All 3 AMRAPsFor these lunges, make sure the KB’s are in a good rack position! Keep the chest up, but don’t overextend your back. Keep your belly tight! You can perform forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee gently touches the ground. Stand all...

BOSS’ WOD  15 Min AMRAP (As many rounds and reps as possible)  20 Double Handed Swings  10 Jumping Lunges  10 Figure of 8’s 20 Off the Bell Burpees    Score: Rounds and Reps    Double Handed Swings as taught by coach. Jumping Lunges - make sure your back knee lightly touches the floor on each rep. Figure of 8’s, keep your chest high and your head neutral, bending your knees and keeping your butt tight pass the KB through your legs in a figure of 8 for 10 repetitions.  Off the bell burpees, place your hands on the handle of the bell...