8point5 Training

AMRAP 12 Min(As Many Rounds and Reps As Possible in 12 Min)16 Alternating Lunges8 Bent Over Rows  The lunges should be unweighted and alternating. This means you end up doing 6 per leg per round. 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 your knee out, when your back knee lightly touches (or comes close).  Keep your chest up and drive through your heel to stand completely between reps.If unable to lunge you could swap for step ups. Bent over rows,...

METCON FOR TIME  5 Rounds5 Goblet Squats10 Push Ups15 Air SquatsRest 30 seconds between rounds Score: Total Time including rest.  For the Goblet Squat hold the weight at your chest.  Feet shoulder width apart with the heels down.  Lift your chest and tighten your belly.  Reach your butt back and down.  Keep your heels down as you drive your knees out.  Ideally you will get your butt lower than your knees at the bottom with heels down, knees out, and chest up!  Drive through your heels to stand and press the bell above your head, your biceps finish beside your ears...

METCON FOR TIME 4 ROUNDS20 Squats10 Burpees30 Single Unders OR Taps ***Rest 1 Min between rounds*** Score: Total Time  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 burpees - jump or step back the feet perform a push up and then jump or step back in and spring back up into...

METCON FOR TIME PART 1:5 Rounds6 Burpees12 Deadlifts Rest 2 Min before Part 2PART 2:5 Rounds6 Burpees12 Bent Over Row SCORE: Total Time including the 2 min rest between parts 1 & 2. For this WOD you will you will complete 5 rounds of 6 Burpees and 12 Deadlifts you will then rest 2 minutes before completing 5 rounds of 6 Burpees and 12 Bent Over Rows.  For the 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...

12 Min AMRAP(As Many Rounds and Reps as Possible in 12 Min)10 Alt. Step Up 6 Bent Over Rows2 Inchworms Score: Total Rounds and Reps in 12 Mins.  Alternating step ups, put your whole foot on whatever you are stepping on.  Make sure you don't allow your knee to cave in.  Press up off your heel and stand up completely.  Lower to the ground and switch feet.    Bent over rows, hinge at the hip with your back flat. Hold the KB’s in each hand and let them hang from the shoulder, but pull the shoulder back.  Then with the chest...