170225 ~ 17.1 The Day After!

The 1st Friday Night Lights Edition of the 2017 Open is in the books....what a burner!!  We were mopping the sweat up off the floor in buckets!!

Which team is going to come out on top this week?  Who will win the Spirit award.....hmm we will have to wait and see!

Strength:

Makeup Saturday:

 2 Options:

Tuesday: 

Every 90s x 6 min

5 x 5 Backsquat @ 90% 5RM.

**If you did not PR last week, add 5 lbs to the 5x5**

Or 

EMOM x 6 min

3 Snatch Balance

**Start @ 50% 1RM Snatch and increase weight if possible

Then….

Complete For Highest Load.

5 Turkish Getups

**Work Up to heaviest Weight possible.

1 TGU = Successful Completion on both the Left & Right Arm (10 Total).

 15 min to Complete

Conditioning:

Tabata Barbell

Tabata deadlift, (185/135)
Tabata hang power clean (135/95)
Tabata front squat (95/75)
Tabata push press (65/55)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Rest one minute between exercises.

Total WOD Time: 19 min.

Score = Total of the lowest # of reps each rnd.

Cash Out:

Mobilize & Socialize!

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