Hot Java

Complete 5 rounds for time:

•12 Farmer Carry Dumbbell Box Step Ups #35-50 (M50+ 25/40) to a 20"/24" Box
•100m DB Farmer Carry (Same)
•15 Box Jumps 20"/24"

The goal of today's workout is to work on your grip capacity with dumbbells in a longer metcon.

Focus on getting into a rhythm with box step ups and using your arms for momentum. Avoid swinging the weights in farmer carry or shrugging.
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Hot Java - Minimal Equipment

Warm Up:

7 Min AMRAP, for QUALITY:

10 Walking Lunges
5 Inch Worms with Push Up
10 Arm Circles FWD/Back
10 Air Squats

WOD:

5 Rounds for Time:
12 DB Box Step Ups
60 s Farmer Carry Down & Back from There *
15 Box Jumps or Step Ups

* On the Farmer Carry, before you start, walk with the weights for 60 s and mark your turn around spot. Go to here and back each round.

Cool Down:
10 min easy pace walk
1 min quad stretch / side
2 min seated forward fold
1 min thread the needle/side
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Hot Java - No Equipment

Warm Up:

10 min AMRAP for QUALITY:
45 s Jog
10 Walking Lunges
10 Air Squats
10 Leg Swings

6 Rounds for Time:
20 Air Squats
200 m Run
20 Tuck Jumps

Cool Down:
10 min Easy Pace walk
1 min Quad stretch/side
2 min seated forward fold

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Core 03192020

Complete 3 sets of:

•10 (each leg) Back Scale A-Ts (banded or light weight resistance)
•5-8 Strict Toes-to-bar + 10-20 sec L-Hang or Tuck Hold
•30 Hollow Rocks

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Accessory 03192020

Complete 3 rounds of:

•8-10 Suitcase Deadlifts
•10-12 GHD Hip Extension
•4-6 Jefferson Curls

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Infinite Fit 03192020

4 Rounds for Time:

10 Walking Lunges
100 m Farmer's Carry
12 DB Box Step Ups
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Comments

Max Montes

Max Montes 2 months, 1 week ago / Reply

Hot Java: 19:55
Notes: 30lb DBs x2

Max Montes

Max Montes 2 months, 1 week ago / Reply

Hot Java: 19:55

Allison Gargulak 2 months, 1 week ago / Reply

Hot Java: 14:22

Andy Coy

Andy Coy 2 months, 1 week ago / Reply

Hot Java - No Equipment: 16:00

Jennifer Mason

Jennifer Mason 2 months, 1 week ago / Reply

Hot Java: 17:30
Notes: At home - started with 1- 35 # DB and 1- 35 # KB but DB was broken so did last 4 rounds with single KB

Justin Corder

Justin Corder 2 months, 1 week ago / Reply

Hot Java: 17:13

Corey Bann

Corey Bann 2 months, 1 week ago / Reply

Hot Java: 17:27
Notes: 53lb KB. I wasn't gonna Rx+ but Brea wrote it on the board.

Aja Osborne

Aja Osborne 2 months, 1 week ago / Reply

Hot Java: 15:57
Notes: 30# db 35# farmers carry step ups

Babita Artabasy

Babita Artabasy 2 months, 1 week ago / Reply

Hot Java: 15:49
Notes: 26# kb, did 1st round with 35#

Nicole Alvarado

Nicole Alvarado 2 months, 1 week ago / Reply

Hot Java: 18:31

Nicole Alvarado

Nicole Alvarado 2 months, 1 week ago / Reply

Hot Java: 18:31

Nathalia Anaya

Nathalia Anaya 2 months, 1 week ago / Reply

Hot Java: 16:33

Christine Von Robke

Christine Von Robke 2 months, 1 week ago / Reply

Hot Java: 15:24
Notes: 20# DB 12in Box

Christine Von Robke

Christine Von Robke 2 months, 1 week ago / Reply

Hot Java: 15:24

Brea Coquyt

Brea Coquyt 2 months, 1 week ago / Reply

Hot Java: 21:50
Notes: 18 inch box, mixed step ups and jumps but holy shit that farmers carry was ridiculous

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