8point5 Training

METCON FOR TIME 6 Rounds12 Heavy KB Deadlift8 Bent Over Row1 Min Jog, Row, Bike, Taps, Single Unders, Skip Overs, Low Step Ups Heavy deadlift, concentrate on form, nice flat back, belly tight, squeezing your butt and driving up through your heels.  8 bent over rows with Double KB’s or 8 each side if single KB. Keep the back nice and flat, knees slightly bent.  Choose 1 min of any of the following - Jog, Row, Bike, Taps, Single Unders, Skip Overs, Low Step Ups   ENJOY! 

Sid’s 50th Birthday WOD Buy In:  19 Burpees 70 Taps   4 ROUNDS FOR TIME 50 Plate / KB Hops 50 KB Swings 50 Alt. Lunges 50 Air Squats 50 sec Plank   Buy Out: 19 Burpees 70 Taps Burpees - For the burpees you can either step or jump back, perform a push up and then step or jump the feet back in and perform a jump with a clap above your head. Make sure your chest and thighs touch the ground on each rep. Taps can be against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe...

METCON FOR TIME 21-15-9 KB Swings Goblet Squats Sumo Deadlift High Pull Rest 2 Mins 21-15-9 Air Squats Push Ups Sit Ups Buy Out - 20 Burpees   Start the clock and complete 21 KB Swings, 21 Goblet Squats and 21 Sumo Deadlift High Pulls, then 15 KB Swings, 15 Goblet Squats, 15 Sumo Deadlift High Pulls, then 9 reps of each. Rest 2 mins and complete the same rep scheme of Air Squats, Push Ups and Sit ups.  Buy out - a measly 20 Burpees! KB Swings - Russian Swings as taught by Coach. Goblet Squats - holding the...

COACH’S BIRTHDAY WODBuy In: 55 Swings 1 Round for Time55 KB Deadlifts55 Air Squats55 Alt. lunges55 Push Press55 Cleans 55 Burpees Buy Out: 55 Swings   Happy Birthday Coach! Also happy official retirement day!!    ENJOY! 

METCON FOR TIME  10-20-30-40-50 Snatch Air Squats  Start the clock and complete 10 Snatch and then 10 Air Squats, then 20 Snatch and 20 Air Squats until you reach 50 Snatch and 50 Air Squat.  Hand change as you want for the snatch!  ENJOY!