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Hero Workout "Hansen"



Hero Workout | "Hansen"

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.

Hansen, who was engaged to be married, was tasked with defusing bombs. 

Daniel's twin brother, Matthew, said of his brother “I had asked my brother after he told me of his upcoming deployment if he wanted to go. He said: ‘It doesn’t matter if I wanna go or not. If I don’t, they will send another Marine; and I would never be able to hold my head up if something happened to him in my place.’ ”

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

"Hansen"

5 Rounds for time of:
30 Kettlebell Swings (70/53#)
30 Burpees
30 Sit-ups

*8 minute cap every Round
*40 minute total cap

 

 

Progressions for "Hansen":

Life:
5 Rounds for time of:
20 Russian Kettlebell Swings (35/26#)
20 elevated Push-ups
20 Sit-ups
*rest 30-60 seconds between movements

Fitness:
5 Rounds for time of:
30 Russian Kettlebell Swings (53/44#)
30 Sit-ups
30 Burpees
*the Burpees are performed after the Sit-ups here.  Perform Burpees to the time cap in rounds if appropriate.

Performance:
5 Rounds for time of:
30 American Kettlebell Swings (70/53#)
30 Burpees
30 Sit-ups

*8 minute cap every Round
*40 minute total cap

 

 

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