Public Whiteboard

Components

Split Jerk

Body Weight Mostly

Workout

Competition Workout

1000m Row

Accessory

Settings

Workout

Mayhem Affiliate 05/26/2023

Announcements

This is the Max Week (week 9/9) on our Olympic Lifting barbell cycle. Next week will begin a new barbell cycle.
Murph is this Saturday and Monday, workouts begin at 9am on each day.

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
2:00 Row
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks

2. Strength
Build to a heavy single Split Jerk

3. Workout Prep
1 set:
10 Double Unders
3 Toes to Bar
5 Wall Balls

Strength

Split Jerk

Heavy Single (10-12 minutes)
* Rest as needed between sets *

Workouts

BWM: Body Weight Mostly (AMRAP - Rounds and Reps)

AMRAP 14

21 Mountain Climbers | RX+ 21ft HSW

15 KB Deadlift (70/53)

9 KBS

WOD: Workout (Time)

CAP (7 Rounds - 20 Mins)

RX
100 Wall Balls for Time:
2:00 AMRAP
40 Double Unders
10 Toes to Bar
Max Wall Balls (14/10)
*Go until you get 100 Wall Balls
-rest 1:00 between sets-

RX+
50 DUs
12 T2B
20/14lb Wall Ball

Scaling Options:
Reduced Wall Ball Count
Single Unders (2:1)
Knee Raises - T2P - Sit Ups
Lighter Wall Ball - Wall Ball Thrusters

Target number of Wall Balls each set: 20+ Wall Balls (aka Target Time: Sub 14 minutes)

COMP: Competition Workout (Time)

CAP (7 Rounds - 20 Mins)

120 Wall Balls for Time:
2:00 AMRAP
60 Double Unders
15 Toes to Bar
Max Wall Balls (20/14)
*Go until you get 120 Wall Balls
-rest 1:00 between sets-

Post Workout

KIKR: 1000m Row (Time)

Max Effort 1000m Row