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by Daniel Danao

“Just Sunyey”

Coach Creation WOD

3.1K 77
  • For Time
  • 10 calorie Ski Erg
  • 10 Alternating Dumbbell Snatches (50/35 lb)
  • 200 meter Run
  • 20 calorie Ski Erg
  • 20 Alternating Dumbbell Snatches (50/35 lb)
  • 200 meter Run
  • 30 calorie Ski Erg
  • 30 Alternating Dumbbell Snatches (50/35 lb)
  • 200 meter Run

Dumbbell snatches must hit the ground before each rep, transition is permitted in the air from shoulder level or below.

Score is the time after the workout is completed.

Scaling

For Time
10 calorie Ski Erg
10 Alternating Dumbbell Snatches (35/20 lb)
200 meter Run
20 calorie Ski Erg
20 Alternating Dumbbell Snatches (35/20 lb)
200 meter Run
30 calorie Ski Erg
30 Alternating Dumbbell Snatches (35/20 lb)
200 meter Run

 


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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: A full explosive body workout especially targetting those triceps, developing coordination with the benefits of strengthening those shoulders.

Strategy: Go fast on the first two sets (10’s,20’s) unbroken as well as running at a fast pace, once reaching the set of 30’s, slow the rhythm down a bit to finish with a 200m sprint. If scaling with the DB’s, this should also work for you.

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