Warmup

500 m Run or Row
Paso de lagartija + 12 Push Up x 2 sets
Salto de Rana + 12 Air Squat Jump x 2 sets
Calentamiento Burguerner para power clean y Thruster con barra
10/8/6 Reps. de Hang Power Clean y Thruster subiendo de Peso en cada round después 2 rounds de 6 Box jump Over y 6 Pull Ups

Metcon (Reps)

“FIGHT CLUB” COMPTRAIN BENCHMARK WOD(MODIFICADO)
3 Rounds, for Reps, in 17 minutes
1:00 Thrusters (95/65 lb)(43/30 K)
1:00 Power Cleans (95/65 lb)(43/30 K)
1:00 Box Jump-Overs (24/20 in)(60/50 cm)
1:00 Pull-Ups
1:00 Assault Bike Cals(Lo cambiamos por ROW)
Rest 1:00 Between Rounds
1 cal Row= 1 Rep

Gymnastics (Sit-up)

C- ABDOMEN:
Tabata Abdomen con rueda abdominal