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“180319”

"Hansen" via CrossFit Main Site Daily WOD

2.6K 21
  • "Hansen"
  • 5 rounds for time of:
  • 30 kettlebell swings
  • 30 burpees
  • 30 GHD sit-ups
  • Men: 2-pood kettlebell
  • Women: 1.5-pood kettlebell

See: “Hansen” Hero WOD

Scaling
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


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