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by Daniel Danao


Coach Creation WOD

357 10
  • 19 Minute AMRAP
  • 19 Cleans 95/75 lb
  • 19 Over Head Squats 95/75 lb
  • 19 V-Ups
  • 19 Inch Worm Push Ups
  • 19 Drag Rope Double Unders

Score is the total number of reps completed.

Movement Standard: For the cleans, perform the power clean movement, each rep from the ground. For the double unders, use a drag rope or replace with a heavy rope.

Tips: Perform all the movements with consistency, find a pace that will keep you moving. The drag rope double unders will be a challenge for many. This is the moment to discover or work on your heavy rope movement for other workouts.

Scaling: Choose barbell weight 75/65/55 lb and perform 19 single unders with a drag/heavy rope.

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namesake photo

This workout is just all about COVID-19, a disastrous period that we shall never forget.

Daniel Danao coaches & trains at the HKIACF Box in Afghanistan with all levels of athletes, multinational soldiers, police, fire fighters and contractors. Two HERO WODS were also created for the CF community in Afghanistan.

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