Hansen hero wod – Tue 3.20.18

 In W.O.D.

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).

Skill: movement review

Conditioning: “Hansen”
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

Scroll for scaling options.

• The Kettlebell Swing
• The Burpee
• The GHD Sit-Up

This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
4 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
4 rounds for time of:
20 kettlebell swings
20 burpees
20 sit-ups

Men: 1-pood kettlebell
Women: ½- pood kettlebell

Come in and try the Compound at our Free Saturday 8AM class!  All levels of Fitness are Welcome.  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!

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