Heroe – 21 GUNS, Este wod lo hicimos el 14/1/17 y el 22/4/17 y el 3/6/17 y el 23/9/17 Los que registrasteis el tiempo podeis ir a estos dias y ver vuestra mejora y progresion.

Warmup

500 m Run or Row
Paso de Oso + 20 Mountain Climber x 2 sets
Walking Lunge OH KB (20/12 K) + 10 American KB Swing x 2 sets
10 Ring Row + 10 HRPU x 2 sets

Gymnastics (Box Jump)

Hacer Circuito de saltos a cajon x 4 Rounds
CIRCUITO: 4 KB + 2 Cajones Peq. + 2 Medianos + 1 Grande + Sprint

21 Guns

As Many Rounds as Possible (AMRAP) in 21 minutes
400 meter Run
21 Push-Ups
21 Box Jumps (24/20 in)
15 Burpees
9 Pull-Ups

A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD intends to replicate this, to honor our Nation’s’ Warriors, past, present and future. The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military.

ABDOMEN

ABDOMEN: 50 Reps. Abdominales de crossfit y 10 Reps. X 4 Sets de oblicuos colgado en barra.