8point5 Training

VICKS BIRTHDAY WOD - MONDAY - 28-09-20 Buy In: 36 Birthday Burpees METCON FOR TIME 9 ROUNDS 8 Long Cycle (R) 2 Inch Worms 8 Long Cycle (L) 2 Inch Worms Buy Out: 84 Single Skips Score: Total time to complete 9 Rounds of Inch Worms and Long Cycle. Buy In 36 Birthday 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.  Then complete 9 Rounds of...

METCON FOR TIME  8 Rounds7 KB Hang Clean 7 Overhead Press7 KB Jump Overs (Facing) Burpees    Doubles, singles or barbells for the cleans and press’ up to you!  For the KB hang clean you hold the KB’s at your hips.  Do a small dip - jump and shrug the shoulders then pull the KB’s/BB up to the shoulders.  The idea is to think about jumping and then pulling/guiding the KB!/ BB to your rack.  For the overhead press use Doubles, starting in rack position.  Focus on keeping the rib cage down as you to press. Press the KB’s until...

15 Min AMRAP(As Many Rounds and Reps as Possible in 15 Min)10 KB Push Press15 KB Squats30 KB Hop Overs   For the push press a KB in each hand in rack position.  Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the KBs pop up off your chest, press straight up to lock out.Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.For these squats hold the KBs in rack. Your feet should be...

Death By Clean and JerkYou start at the beginning with 1 Clean and Jerk in the first min.  Then add one clean and jerk each minute until you can no longer keep up with the clock.Min 1: 1 Dumbbell Clean and JerkMin 2: 2 Dumbbell Clean and JerksMin 3: 3 Dumbbell Clean and JerksMin 4: 4 Dumbbell Clean and Jerks.... So for this one you will start the clock and perform a 1 clean and jerk in the first minute and then in the 2nd minute perform 2 clean and jerks.  Continue to add 1 clean at jerk each minute...

3 x 5 Min AMRAPEach AMRAP is As Many Rounds and Reps as Possible in 5 Min:6 Burpees16 Air Squats6 Burpees16 Alternating Unweighted LungesRest 1 Min After Each 5 Min AMRAP For this WOD you will complete 3 x 5 Minute AMRAP's - Start the clock and complete as many rounds and reps of 6 Burpees, 16 Air Squats, 6 Burpees and 16 Alternating Lunges in 5 minutes. Note your score and rest 1 minute before starting again and completing as many rounds and reps in 5 minutes, again note your score and rest 1 minute before completing in the...