Public Whiteboard

Components

Hot & Bothered (1 of 2)

Hot & Bothered (2 of 2)

Hot & Bothered 3 OPTIONAL

Settings

Workout

12/18/2020

"Alright. They're to the front of us, to the left and right, and behind us. We're surrounded; They can't escape us now." General Chesty Puller, USMC

Warm-up

See Coach's board

Hot & Bothered (1 of 2) (AMRAP - Rounds and Reps)

15 minute AMRAP of:
- 40 single db hang clean & jerks
- 30 box jumps 24/20
- 20 kipping HSPU
- 10 deadlifts

dumb bell: MRx: 35/20;
Rx/Rx+: 50/35
deadlifts: MRx: 225/155;
Rx: 275/185;
Rx+: 315/225

- db hang C&J 20 on each hand.
- sub for kipping HSPU = double db push press.
- running clock to lead into the next WOD.

Hot & Bothered (2 of 2) (2-2-2-1-1-1 deadlift)

All percentages based on 1RM dl:
set 1 - 2 reps @ 60%
set 2 - 2 reps @ 65%
set 3 - 2 reps @ 70%
sets 4-6 - 1 rep, build to a heavy single BUT NOT A MAX.

- in the history of the Open there have been a handful of strength tests following a met-con.
- the intent is to learn about ourselves by reaching towards a higher % while fatigued.

Hot & Bothered 3 OPTIONAL (Distance)

3 Minute AMRAP of:
- Handstand Walk for distance

- The optional part 3 is still on the running clock.
- this starts at the 27 minute mark.
- score only the longest continuous length walked without stopping.

Whiteboard:

Friday, December 18, 2020

Male Clients