[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-lightbulb” color=”Extra-Color-1″]

Saturday schedule

Open gym will be closed this Saturday, the 14th due to a planned PG&E power outage at our complex.   We will be open for our regular classes at 8:30 and 9:30AM.  Our Saturday workout will be held outside rain or shine so dress accordingly!

And don’t forget to submit your survey results if you plan on participating at Sunday night’s Open review!   https://goo.gl/jkeiQB[/text-with-icon][nectar_icon icon_family=”fontawesome” icon_style=”default” icon_color=”Accent-Color” icon_padding=”20px”][vc_column_text]

Skill

EMOM for 10 Minutes
Straight set of Kipping pull-ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up! Advanced athletes should be working on stringing together sets of chest-to-bar pull-ups.

WOD

AMRAP in 12 Minutes

5-10-15-20-25 … *
Thrusters 95/65 lb

* 100M Run after every round

Workout notes

Today’s workout focuses on a single barbell movement, the dreaded thruster! The thruster combines a front squat and a push-press in one continuous motion.  Start with five reps and then go out on a run to the wall and back. Add five reps when you return.  Start another run and continue in that fashion for twelve minutes.  The first few rounds will likely feel fairly tame but the difficulty will come during the higher rep rounds in the second half of the workout.  If you push the pace on the run and choose a thruster weight you can achieve large sets with you’ll find you have plenty of time remaining when you get to the higher rep rounds.  Do your best to keep the intensity up by breaking up the larger rounds into manageable set sizes with short rest.  Your score will be the number of reps in the last round of thrusters you completed including the run and additional reps in the following round.  If you completed the round of 30 and then worked through 34 thrusters in the round of 35, your score would be 30+34.[/vc_column_text][/vc_column][/vc_row]