Hoy recordaremos y haremos el Primer wod de los OPEN 2017, el OPEN 17.1.

Warmup

500 m Run Or Row, (preferible Run si no llueve)
Paso de Oso + 12 Sit Up Roll x 2 sets
Salto de Rana + 10 HRPU x 2 sets
Paso de carretilla + 5 Burpees(hacemos los dos los burpees) x 1 set cada uno

Gymnastics (Handstand Push-up)

A- GYMNASTIC: Hand Stand Push Up
4 Rounds:
4 x 10 reps Descansando 1´30´´ entre rounds

Metcon (Tiempo)

B. WOD: Open 17.1
WOD: 5 Rounds For Time:
Round 1.
10 Dumbell Snatch Alternate 5R/L
(22’5/15 K)
15 Burpees Box Jump Over (60/50 cm)
Round 2.
20 Dumbell Snatch Alternate
15 Burpees Box Jump Over
Round 3.
30 Dumbell Snatch Alternate
15 Burpees Box Jump Over
Round 4.
40 Dumbell Snatch Alternate
15 Burpees Box Jump Over
Round 5.
50 Dumbell Snatch Alternate
15 Burpees Box Jump Over
TIME CAP: 20 minutos

ABDOMEN

C- ABDOMEN:
Sit Up con Medicine Ball a la Pared 50 Reps.