8point5 Training

METCON FOR TIME 5 Rounds1 Min Jog, Row, Taps or Single Unders15 KB Swings30 Mountain Climbers Score: Total time to complete all 5 rounds  For this WOD you will complete 1 mins of either jog/run, rowing, taps against the KB or single unders with the skipping rope. Then 15 KB Swings and 30 mountain climbers for 5 rounds.  Keep your belly tight and your bum low on the mountain climbers. ENJOY! 

14 Min AMRAP(As Many Rounds and Reps as Possible in 14 Min)12 Push Ups12 Alternating Lunges12 KB Swings Score: Total Rounds and Reps  Push ups from the toes or from the knees or from a box, bench or wall. Focus on keeping a straight body position and avoid snaking or sagging hips. Touch the chest and thighs to the ground at the bottom of each rep and come to a complete lock out in the top position. For the Lunges, you will touch your back knee to the ground, you will take a wide enough step that the front heel stays...

9 MIN AMRAP 10 Burpees 10 Tuck Ups or V-Ups 10 Plank Walk Outs  10 Ankle Taps (10 ea. side) 10 Seated Single Leg Lifts (5 ea. side) Score: Total Rounds and Reps completed in 9 Mins For this WOD you will complete as many rounds and reps of the above in 9 mins - (3-4 rounds) 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. ...

SANDRA'S BIRTHDAY WOD Buy In: 73 Taps 4 ROUNDS 10 Burpees 10 KB Swings 47 High Knees Buy Out: 7 Burpees Score: Total Time to complete all 4 rounds. For Sandra's Birthday WOD you will buy in by completing 73 toe taps against the KB or you can change out to single skips, then starting the clock complete 4 rounds 10 Burpees, 10 KB Swings and 47 High Knees. Your score is the time taken to complete all 4 rounds - your buy out is 7 Burpees.... Got to get those Birthday burpees in ;) Buy In: Taps can be against...

EMOM PART 1EMOM 5 Min:(Every Minute On the Minute for 5 Min)12 DB/KB Deadlifts---Rest 1 minute before starting PART 2---PART 2EMOM 5 Min:(Every Minute On the Minute for 5 Min)12 Overhead Press or Jerk  Start the clock and each minute complete 12 Deadlifts for 5 minutes then rest 1 minute before competing another 5 minutes each minute completing 12 overhead presses or Jerks.  ENJOY!