Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Post time to comments.
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Please also remember Sgt Daniel Hansen on this WOD:
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).
Hi Guys this is my first WOD ever and my first post. I hope I am meant to post results here.
Pull ups 11,9,5,6,4,3,1,1= 40 Started jumping at set 4.
Pushups 16,15,9,6,6,5,4,3= 64 Lost it half way through because I downloaded Rocky!
Situps 16,14,12,12,10,10,9,7= 90 Stared late on first round as i was disorganised. (Australian Air force situps).
Squats 10,11,12,10,11,11,10,11= 86 Working on form as i have tight hamies and “wink” at parallel.
280 total.
Looking forward to gaining strength with the pullups.
Thanks for the site and the effort with the scaling!
Today’s WOD was a 10k charity run/walk for cancer research. It ended up only being 5.3 miles because some equipment had been moved from yesterday and caused the course to be shortened. Time-1 hour 3:31 (walking). Not too bad for rocky, uneven terrain, and hot Afghanistan sun.
“Hansen”
Pack - women’s modified:
Five rounds for time of:
12 kg Kettlebell swing, 20 reps (the only KB I have)
20 Burpees
20 Glute-ham sit-ups (to parallel)
Time: 28.52.
Brutal. I’m glad I made this an open-air training, for within the (globo) gym the lack of fresh air would have killed me.
Hansen pack load
5 rounds for time of:
55lb dumbbell swings,20 reps
20 burpees
20 incline situps(no ghd)
Time=19.22
Swings and situps unbroken. Burpees were slow and broken. Also lost about 1min tightening my collars on the dumbbell between rounds as the weights were working loose.
Pack:
Five rounds for time of:
1.5 pood Kettlebell swing, 20 reps (@ 54#‘s) i uses a dumbell with 2 x 10 kg
20 Burpees
20 Glute-ham sit-ups had to do sit ups instead
27:14
My god that was hard. by about the 3rd round i was struggling. the burpees were just nasty. they were getting more broken as i did each round. i finished it though!
“Hansen”
Almost-Pack scaling
5x —20 KB swings, 1 pood / 16kg —20 burpees, with hands on step to avoid back pain —20 situps, abmat
28:46 - I paced myself; could’ve rested less, but happy to make it all the way through.
It’s really rather nice to not even blink over doing 100 kb swings at 35# and 100 burpees in a workout. CFSB works!
Maybe a lift tonight. Looks like limited gardening / landscaping today as it’s .... raining.
my 3rd CF workout ever, already cashed after Elizabeth and TSE…but I dug deep for the SSgt and knocked it out. Last 3 sets of Burpees were done in 5s. I literally could not stand up for almost 5 minutes after this. Felt AWESOME.
Hansen
5rds of 20 reps ea on
50# kb swings
Burpees
Glute-hamstring sit-ups
Total time :29::56
Cool down
3 sets of Muscle-up progression 5 reps each. Followed GSXs progression from the rings.
I was smoked after 3 sets. Got a big headache in set 3 but pushed through. Concentrated alot on driving the hips on the swings and driving my knees to the ground on the GHD situps.
