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by Daniel Danao

“Embrace It”

Coach Creation WOD

2.2K 106
  • 27-21-15-9 Reps for Time
  • Hang Power Snatches (75/55 lb)
  • Bar Facing Burpees

The workout begins with the barbell on the floor. Once the timer begins, the athlete will pick up the bar to the snatch grip hang position and begin with the power snatches followed by bar facing burpees. Step up burpees movement may also be used.

Score is the time after the workout is completed.


27-21-15-9 Reps for Time
Hang Power Snatches (45/35 lb)
Bar Facing Burpees

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

Intended Stimulus: Contrary to what an athlete would think at first glance of this workout, easy snatches but plenty of burpees. In fact, the burpees act has the resting time during this workout and to discover that in actual fact, it is the snatches that will cause them problems due to its number of reps. This workout targets the athlete to increase their consistency for burpees with ease and a reminder not to take lightweight hanging bar snatches for granted.

Strategy: RX’d athletes, can go unbroken and stay consistent or divide the sets into 3’s with a 2-second pause for the snatches. The same strategy goes for the burpees. Scaling options, use an empty barbell 45/35 lb but try to complete each round unbroken making sure to have perfect form. For the burpees, divide the sets into 3 (first round of 27 = 3 x 9) and take a 4-second break before completing the movement.

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