Col. Colin Lampard, USMC
"Hansen" ...(modified)
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). (from www.crossfit.com)
5 rds:
30 KB Swings (15#, 25#, 35#)
30 Burpees
30 Sit-ups
Remember form is more important than weight. The 3 weights listed are for light, medium, and heavy. Make sure you have the form down then go up in weight! Gauge the workout for you.
TOUGH WORKOUT!!!!
ReplyDeleteCompleted in 38 min
Used 35# for KB swings
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ReplyDelete3 rounds in 31:20
ReplyDelete30 KB swings 25# 25# 20#
15 x 2 Sit-ups
15 x 2 push-ups
Split due to call after 3rd set. Very tough workout.
Completed 11/10/09
completed: 11/14
ReplyDeleteelliptical: 20 minutes
KB swings - 30#
Alternated burpees and 4-count mountain climbers every other set
Time: 22:15
3 rounds completed...intense workout!
ReplyDelete26 min total workout time
25# KB used
Completed 12/5. 5 rounds of: 20 burpees, 20 squats with 10#DB, 20 v-ups.
ReplyDeleteBench press: 12 warm up 125, 8-145#, 8-165#, ran the rack starting at 175#.
Inverted rows 10reps X 3sets
3 sets 10 reps Dips.
Circuit 3 sets of 10: lat pulldown (90#), tricep extensions (45#), leg throws, bicep curl (65#)