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by Daniel Danao

“Nokabull One”

Coach Creation WOD

1.0K 26
  • For Time
  • 15-11-7-3 reps of:
  • Ground-to-Overheads
  • Overhead Squats
  • 200 meter Run
  • Round 1: 95/75 lb
  • Round 2: 115/95 lb
  • Round 3: 135/115 lb
  • Round 4: 155/135 lb

For time, after each round increase weights on barbell. The bar must be taken from the ground for the overhead squats.


For Time
15-11-7-3 reps of:
Ground-to-Overheads <strong>(75/55 lb)</strong>
Overhead Squats <strong>(75/55 lb)</strong>
200 meter Run

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<strong>Background:</strong> 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.

<strong>See also:</strong> <a href="https://wodwell.com/wod/gordon-emin/">"Gordon Emin" Hero WOD</a>, <a href="https://wodwell.com/wod/matty-brown/">"Matty Brown" Hero WOD</a>

<strong>Intended Stimulus:</strong> Skillful barbell work with running to finish feeling strong and happy.

<strong>Strategy:</strong> Choose weights according to capability in order not to spend too much time with barbell work for each round. Run at a fast pace, do not sprint in the first three rounds. Sprint on the last round towards the end.

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