8point5 Training

RE-TEST METCON 100 Burpees FOR TIME Must be completed in 1 Min on - 1 Min off Time Cap: 20 mins Complete as many burpees as you can in the first minute, note your total. Rest the next minute and then complete as many burpees as you can in the next minute. As you total up your Burpees and reach 100 - that is your score: TIME. Burpee Sub: No push up burpee to the floor/box/bench by just stepping back or jumping back and then stepping or jumping your feet back in with a small jump. **OR** 100 Burpee Box...

10 ROUNDS FOR TIME  20 Single Unders (Skips), Taps or Low Step Ups 8 Single Arm Bent Over Row - Right 8 Single Arm Bent Over Row - Left 8 Plank Shoulder Taps  Score: the time you finish at.  For this WOD you will do 20 single unders, 8 single-arm bent over rows on both sides, then 8 plank shoulder taps for a total of 10 rounds.For the single unders / taps / low step-ups you will do 20 per round. For the single arm bent over rows you will lean over against the wall, on a bench or lean on...

12 Min AMRAP(As Many Rounds and Reps as Possible in 12 Min)10 Air Squats6 Overhead Press4 Burpees Score: Rounds and Reps Air Squats - For the Air squats, start 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 overhead press you can use two DB/KB on the shoulders/rack or one KB at the chest. Focus on keeping your rib cage down...

METCON FOR TIME  Part 1:6 Rounds:10 Jump Overs, Skip Overs or Step Ups10 KB Swings10 Sit UpsRest 2 Min after all 6 RoundsThen:3 Rounds:10 Jump Overs, Skip Overs or Step Ups10 KB/DB Swings10 Sit Ups Score: Total time for whole WOD including 2 min rest. If you choose to do Jump overs, you can jump over a DB a KB or skip over a line or you can do Low step ups.  KB Swings as taught by coach. Sit Ups - Start with the soles of your feet together. Your upper back and shoulders should be on the ground. Your hands should touch...

15 Min AMRAP (As Many Rounds and Reps as Possible in 15 Min)20 Alternating Lunges20 Jump Overs / Single Unders10 Push Ups20 Jump Overs / Single Unders   For the lunges you will complete 20 reps alternating legs on each rep. These may be forward stepping, reverse stepping, or walking lunges.  Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches the floor.  Keep your chest up and drive through your heel to stand completely between reps. If you choose to do Jump overs,...