EMOM for 9 min
Min 1 – 8-10 DB Split Jerks
Min 2 – 15-20 Leg Levers
Min 3 – 30 Double Unders
The man, the legend – Greg Glassman
21 thoughts on “Split it up”
Mark
Please cancel my 6am
Cheryl
Split Jerk
Build to a heavy single (35 to 70#)
EMOM for 9 min
Min 1 – 8 DB Split Jerks (12#)
Min 2 – 15 Leg Levers
Min 3 – 30 Double Unders (attempts)
Thx Kevin!
Cheryl
Really appreciated Kevin’s videos & markups of us in action this AM.
It was great to see clearly what we were doing well and areas we needed to work on.
Hope you do that again (& again).
Jackie
Good job Cheryl!
Trent Washburn
Split Jerk
Build to a heavy single
(95wu) 115-135-145-155-155-165-175*-185
*Felt the best
EMOM for 9 min
Min 1 – 8-8-8
Min 2 – 15-15-15
Min 3 – 30-10&20-30
During warm-up was able to get 10 strict chin-ups in-a-row for the first time in approx 2 years.
Last time I worked on jerks about a month ago, I didn’t feel comfortable going over 30#’s on my wrist, but today felt WAY better on my wrist at 40#.
EMOM for 9 min
Min 1 – 8 DB Split Jerks (25#)
Min 2 – 15 Leg Levers
Min 3 – 30 Double Unders (30 / 26 / 30)
First time doing doubles since March!
Del
Split Jerk
Build to a heavy single
135-155-185-205-205-215
EMOM for 9 min
Min 1 – 10 DB Split Jerks 50#
Min 2 – 20 Leg Levers
Min 3 – 30 Double Unders
Thanks Roxanne!
Fred
Split Jerk
Build to a heavy single – Previous 1RM 205#
95-125-155-175-190-200-210(PR)-215(PR)#
EMOM for 9 min
Min 1 – 8-10 DB Split Jerks w/ 35# DB
Min 2 – 15-20 Leg Levers
Min 3 – 30 Double Unders
Blake
Split Jerks to 220
(messy looking and 15# off my PR but still felt good to lift!)
EMOM for 9 min
Min 1 – 10 DB Split Jerks (40#)
Min 2 – 20 Leg Levers
Min 3 – 30 Double Unders (switched to balls as achilles was bothering me)
Fun calss, thanks Matt!
Gabriel
Split Jerks
75-95-115-120-125-130-135-140-145-140
WOD
DBSJ x8 @ 40#
FK x 15
DU x30
Thanks Kevin!
Heather Skeard
Did bench instead cause of my shoulder: x 3 reps
85-95-105-110-115
Wod I used 20# for my right arm only (1 arm split dumb bell jerks)
20 leg levers
30 doubles – all rounds were unbroken
Jeff Leech
Split Jerk
Build to a heavy single
135-165-185-225-245-265-275. Try 285 next time
EMOM for 9 min
Min 1 – 8-10 DB Split Jerks #50. 10 no problem
Min 2 – 15-20 Leg Levers 20 no problem
Min 3 – 30 Double Unders -finished these around 30 second mark and did 30 in 2-3 attempts.
GillesGautreau
mob wux1
split jerk
75×2 95×2 115×2 120×2 125×1
130×1 135×1
EMOM for 9 min
min 1 8 split jerk 353 dumbell
min 2 20 leg lever
min 3 practice DU
Split jerk heavy single
135-155-175-195-205-215#
Got under 225# twice but 🙅🏻♀️
Used a men’s bar and no belt so that’s gotta be some sort of a PR 😂
EMOM
35# dbs 10
20 leg levers
30 DU (unbroken)
*switched to push jerks after first round because my back was hurting in the split
Jackie
WU + MOB x 1
Group WU & MOB
Split Jerk movement practice then build to a heavy single
40(5), 50(3), 60 (2), 65, 70, 75
EMOM 9 Min
Min 1 – 8 DB Split Jerks (used 20’s)
Min 2 – 20 Leg Levers
Min 3 – DU’s (30, 27, 30)
Thanks Kevin. That was a gasser!
Aubrey
Great pic!
mob wux1
split jerk shares bar with Sebastien, thanks!
65* 2 75×2 95×2 115×2 125×2 135×1
145×1 155×1 165×1 PR…there is more there
EMOM for 9 min
min 1 8 split jerk 30# dumbbell
min 2 20 leg lever
min 3 practice DU did 3 in a row 3 times PR lol!
Thanks Amanda!
Samantha Both
Split Jerks
65/75/85/95/100/110/120 (PR) — nearly hit 125 but my left arm wouldn’t lock out.
WOD
DB split jerks at 20# — should have gone a bit heavier
20 leg levers
Double under — one minute of attempts (broke my rope on the first set)
Melanie
Miss Jeana and I dis the 6pm class
Every 5 min for 5 rounds
20 Med Ball Cleans (14#)
Run 200m
10 Pullups(ring rows)
Fastest 2:35
Slowest 2:45
My legs were not a big fan of the squats! I broke up the first 3 rounds in sets of 10, then pushed through unbroken the last two rounds..
2:35, 2:40, 2:45, 2:39, 2:37
Then I did the APFT and improved my score from 229 to 246.. I need a 250… Sooo Close!
Kelly B
Barbell Club
Power Snatch x 2 (hold landing)
35-40-55-65-70(1)-80(1)-85(fail)-75(1)
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Please cancel my 6am
Split Jerk
Build to a heavy single (35 to 70#)
EMOM for 9 min
Min 1 – 8 DB Split Jerks (12#)
Min 2 – 15 Leg Levers
Min 3 – 30 Double Unders (attempts)
Thx Kevin!
Really appreciated Kevin’s videos & markups of us in action this AM.
It was great to see clearly what we were doing well and areas we needed to work on.
Hope you do that again (& again).
Good job Cheryl!
Split Jerk
Build to a heavy single
(95wu) 115-135-145-155-155-165-175*-185
*Felt the best
EMOM for 9 min
Min 1 – 8-8-8
Min 2 – 15-15-15
Min 3 – 30-10&20-30
During warm-up was able to get 10 strict chin-ups in-a-row for the first time in approx 2 years.
DBSJ @ 45#
Split Jerks
135-165-185-205-225-245-260(not pretty)
WOD
DBSJ x10 @ 50#
FK x 20
DU x29 + 1 triple
Thanks Roxanne.
DB Split Jerks
15×3 – 20×1 – 25×1 – 30×1 – 35×1 – 40×1
Last time I worked on jerks about a month ago, I didn’t feel comfortable going over 30#’s on my wrist, but today felt WAY better on my wrist at 40#.
EMOM for 9 min
Min 1 – 8 DB Split Jerks (25#)
Min 2 – 15 Leg Levers
Min 3 – 30 Double Unders (30 / 26 / 30)
First time doing doubles since March!
Split Jerk
Build to a heavy single
135-155-185-205-205-215
EMOM for 9 min
Min 1 – 10 DB Split Jerks 50#
Min 2 – 20 Leg Levers
Min 3 – 30 Double Unders
Thanks Roxanne!
Split Jerk
Build to a heavy single – Previous 1RM 205#
95-125-155-175-190-200-210(PR)-215(PR)#
EMOM for 9 min
Min 1 – 8-10 DB Split Jerks w/ 35# DB
Min 2 – 15-20 Leg Levers
Min 3 – 30 Double Unders
Split Jerks to 220
(messy looking and 15# off my PR but still felt good to lift!)
EMOM for 9 min
Min 1 – 10 DB Split Jerks (40#)
Min 2 – 20 Leg Levers
Min 3 – 30 Double Unders (switched to balls as achilles was bothering me)
Fun calss, thanks Matt!
Split Jerks
75-95-115-120-125-130-135-140-145-140
WOD
DBSJ x8 @ 40#
FK x 15
DU x30
Thanks Kevin!
Did bench instead cause of my shoulder: x 3 reps
85-95-105-110-115
Wod I used 20# for my right arm only (1 arm split dumb bell jerks)
20 leg levers
30 doubles – all rounds were unbroken
Split Jerk
Build to a heavy single
135-165-185-225-245-265-275. Try 285 next time
EMOM for 9 min
Min 1 – 8-10 DB Split Jerks #50. 10 no problem
Min 2 – 15-20 Leg Levers 20 no problem
Min 3 – 30 Double Unders -finished these around 30 second mark and did 30 in 2-3 attempts.
mob wux1
split jerk
75×2 95×2 115×2 120×2 125×1
130×1 135×1
EMOM for 9 min
min 1 8 split jerk 353 dumbell
min 2 20 leg lever
min 3 practice DU
Split jerk heavy single
135-155-175-195-205-215#
Got under 225# twice but 🙅🏻♀️
Used a men’s bar and no belt so that’s gotta be some sort of a PR 😂
EMOM
35# dbs 10
20 leg levers
30 DU (unbroken)
*switched to push jerks after first round because my back was hurting in the split
WU + MOB x 1
Group WU & MOB
Split Jerk movement practice then build to a heavy single
40(5), 50(3), 60 (2), 65, 70, 75
EMOM 9 Min
Min 1 – 8 DB Split Jerks (used 20’s)
Min 2 – 20 Leg Levers
Min 3 – DU’s (30, 27, 30)
Thanks Kevin. That was a gasser!
Great pic!
mob wux1
split jerk shares bar with Sebastien, thanks!
65* 2 75×2 95×2 115×2 125×2 135×1
145×1 155×1 165×1 PR…there is more there
EMOM for 9 min
min 1 8 split jerk 30# dumbbell
min 2 20 leg lever
min 3 practice DU did 3 in a row 3 times PR lol!
Thanks Amanda!
Split Jerks
65/75/85/95/100/110/120 (PR) — nearly hit 125 but my left arm wouldn’t lock out.
WOD
DB split jerks at 20# — should have gone a bit heavier
20 leg levers
Double under — one minute of attempts (broke my rope on the first set)
Miss Jeana and I dis the 6pm class
Every 5 min for 5 rounds
20 Med Ball Cleans (14#)
Run 200m
10 Pullups(ring rows)
Fastest 2:35
Slowest 2:45
My legs were not a big fan of the squats! I broke up the first 3 rounds in sets of 10, then pushed through unbroken the last two rounds..
2:35, 2:40, 2:45, 2:39, 2:37
Then I did the APFT and improved my score from 229 to 246.. I need a 250… Sooo Close!
Barbell Club
Power Snatch x 2 (hold landing)
35-40-55-65-70(1)-80(1)-85(fail)-75(1)
3 Rounds:
10 Russian Twists with 35# KB (2 count)
15 Wave Offs
20 Situps
Thanks Shane, Cara and Blake!