FRIDAY 160212

Thruster 5,3,1,1,1 Repetitions (Use a Rack and go heavy!)

Rest as needed then,

“Jackie”

Concept 2 Row 1000 meters
50 Thrusters (45lb. / 35lb.)
30 Pull-ups

Or,

“Smackie”

Run 1200 Meters (Big Loop)
50 Thrusters (45lb. / 35lb.)
30 Hang Power Cleans (95lb. / 65lb.)

Note: Thruster weight on “Jackie” for men is a 45lb. barbell and women’s weight is a 35lb. barbell. The goal for the strength component today is to work up to a Bodyweight Thruster. How many of our Athletes can achieve the strength goal and also perform “Jackie” in 9:00 or less, or “Smack” in 15:00 or less? On “Smack” Athletes use one Barbell, changing out the weight following the Thruster. Compare todays weight and time to July 24, 2015 and December 23, 2015.

WODStrongA

Molly + Kristen = Trouble

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Satvana Yoga Update – POWER HOUR! 

Satvana Yoga will be adding a “Power Hour” Yoga class to their schedule which will take place on Tuesday and Thursday from 12:00 PM to 1:00 PM. For Athletes already training on Monday, Wednesday and Fridays at 12:00 PM, this is the perfect addition to your training schedule. Please stay posted for the start date of this new class.

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