WOD 27/5/2016 - sexta-feira

A)

 warm up 10'
Dynamic mobility and activation
Pvc Pass  through 10x
Front rack strech 30"
Hip flexor pulse 10x
Butterfly pulse 10x
Foam roller  lats 30"
Banded Air squat 15 x
2 rounds

B) Strength & Conditioning
Front squat
EMOM 12'
* Construir carga ao longo dos 12 min até chegar 95% PR
Set 1    3 rep 60%
Set 2     3 rep 65%
Set 3     3 rep 75%
Set 4      repete
Set 5     2 rep 80 %
Set 6     2 rep 85%
Set 7     2 rep repete
Set 8    2 rep repete
Set 9   1 rep  90 %
Set 10 1 rep repete
Set 11 1 rep 95%
Set 12 repete

B1) EMOM 6'
Clean & jerk 1. 1.1
* São 3 repetições mas não necessariamente T&G

B2) EMOM 6'
CLEAN & JERK 1 rep 85% PR

C) WOD

9 - 7 - 5
MU
Power snatch 135/97 rx
Ou scaled
C2b
Power snatch 95/65

----------------------------------------------------

ENDURANCE

A) Warm up 16 '
TABATA
air squat 4'
Sit up remador 4'
Push up 4'
KB russian swing 20/12 4'

B)WOD
1/2 MURPHY
800 m run
50 pull up
100 push up
150 air squat
800m run
For Time