Split Jerk
1-1-1-1-1-1-1
Cash out:
AMRAP in 8 minutes:
20 Double Unders
8 Split Jerks at 70% of your 1RM (alternating L/R legs)
8 Split Jerks at 70% of your 1RM (alternating L/R legs)
2 Bar Muscle ups*
Use a high box to work on your bar MU or use a racked bar tied with bands (for stabilization and elimination of the height if needed).
Community Reminder:
Wolverine or the "Cub" will be run at all classes tomorrow (Halloween) - be festive and wear a costume. Laura is running the 6/7AM and can stay until 8:15 AM. I will be running the 9:30AM and Noon and stay through 1:45PM. Vinny will be running the evening classes and be there from 4:30-7:30PM. Don't miss it!
Community Reminder:
Wolverine or the "Cub" will be run at all classes tomorrow (Halloween) - be festive and wear a costume. Laura is running the 6/7AM and can stay until 8:15 AM. I will be running the 9:30AM and Noon and stay through 1:45PM. Vinny will be running the evening classes and be there from 4:30-7:30PM. Don't miss it!
Quote:
"Good judgement comes from experience, and a lot of experience comes from bad judgement."
-Unknown
5 comments:
Hey 6 am, You guys were awesome!! A lot of accomplishments - especially with the bar muscle ups! Thank you for being so welcoming :)
Becca: 100# ---
Kim: 100# 3+40 sc
Pete: 175# 3+20 RX
Tidmore: 165# 4+25sc
Rizzo: 205# 4RX
Alona:110# 2+22sc
Mike: 165# 3+7sc
JillK:95# 3+10sc
Jen: 95#3sc
Chip #245 3+21SC
Nick Z. #155 7+20SC
Jonathan #155 4+20SC
Fugo #85BS, 4+SC
Nicole #85 3+40SC
Ronnie #75 3+40SC
Keith 275
4:30
Kathleen 93/2+29 pu/dip
Kate F 73/2 pu/dip
Anne Br 50/2+29 pu/dip
P 245
5:30
Tim H 185/2+ pu/dip
Joe P 155
LP 135/3 pu/dip
Jen Jen 145/2+22 pu/dip
Shawna 83/2+64 pu/dip
Jess S 87/2+7 pu/dip
Luke 215 PR/2+23 pu/dip
Oleg 185/2+ pu/dip
6:30
Kate C 165 PR/3+6 att
Conn 230/2+10 sc wt
Ditty 118/2+ pu/dip
Bre 145 PR/2+ pu/dip
Erika 105/2+23 pu/dip
165/2+20 Rx
Johnny 225/3:25 c2b
nice work everyone. Congrats to Luke on thinking he was going to get 165 and instead got 215! Cash out was typically scaled to some version of a pull up and dip x3 for every mu unless noted. Some people did single unders as well x3
7:30pm
Faby 280
Steph C 85/3scale
Gavin 115 2+62 SU
Al V 230/:)
Great job to Steph C on her first ever split jerk! And kudos to Gavin - did bar muscle ups for the first time tonight!
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