"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Post time to comments.
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
See comments for scaling please. Also, everyone will be subbing Abmat sit-ups for the GHD's. Thank you and good day.
Posts
2 comments:
Big Dawgs:
As Rx’d
women - 1.5 pood
The Porch:
Three rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Pack:
Five rounds for time of:
1.5 pood Kettlebell swing, 20 reps (@ 54#‘s)
20 Burpees
20 Glute-ham sit-ups
women - 1 pood (@36 #‘s)
Puppies:
Three rounds for time of:
15-25# Kettlebell swing, 15 reps
15 Burpees (Squat thrusts okay)
15 sit-ups
*Caution* If you are not used to doing GHD sit ups sub regular sit ups.
Kettlebell Swings - http://media.crossfit.com/cf-video/CrossFit_KBSwings.wmv
Burpees - http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv
GHD sit up - http://media.crossfit.com/cf-video/cfj-oct-2005/glute-ham-demo.wmv
Warm up:
Row 2min.
DROM stretching
Then
3x
10 OH Squats
10 Push-ups
10 Iron Crosses
10 Good mornings
Skill o'day:
Abmat form
Dip support
Lisa: Puppy Hansen
9:09
T-dub: Puppy Hansen
13:00
Steve and Manda:
PM trainer WOD
"Renegade Man/Woman Makers"
30 reps for time
M: 9:04 @ 15lb. DB's
S: 6:27 @ 25lb. DB's
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