Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Warm-up

Metcon

500m Row

Workout

Mobility

Accessory

Settings

Workout

Mayhem Affiliate 03/22/2023

Announcements

No Bar work for this week. Preparing for a new barbell cycle starting next monday.
Workouts/Bar Work for the upcoming week is now available for members to view in Wodify. They are published on Sundays at 5pm
Body Weight Mostly (BWM) is once again its own independent workout. It is no longer a scaled version of the WOD.

Warm-up (Checkmark)

1. Movement Prep/Activation and Increasing Heart Rate
30R/30L Banded Side-steps
-into-
6 min AMRAP
5 Muscle Cleans (empty bar)
5 Front Squats (empty bar)
5 Hang Power Cleans (empty bar)
4 Up Downs to seal pose + bar step over
8 Jump Over Bar

2. Workout Prep
3 sets
3 Power Cleans (build across sets)
3 Front Squats (build across sets)
2 Burpee Over Bar

Workouts

BWM: Metcon (Time)

For time / 15 cap

Row 750m
90 Squats
Row 500m
60 Sit-ups | RX+ T2B
Row 250m
30 Burpees

KIKR: 500m Row (Time)

Row 500m as fast as humanly possible

WOD: Workout (AMRAP - Rounds and Reps)

12 min AMRAP
1-3-5-7-9….

RX
Power Cleans (95/65)
Front Squats (95/65)
Burpee Over Bar

RX+
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar

Scaling Idea:
Dumbbell Power Cleans (light)
Dumbbell Front Squats (light)
Up Downs

Target number of reps: 108+ reps (finish the round of 11)
Minimum number of reps before scaling: 75 reps (finish the round of 9)

Post Workout