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by Daniel Danao

“Nokabull Six”

Coach Creation WOD

1.2K 48
  • For Time
  • 50 Double-Unders
  • 10 Squat Clean-and-Jerks (115/95 lb)
  • 25 calorie Row
  • 10 Squat Clean-and-Jerks (115/95 lb)
  • 50 Double-Unders
  • 10 Power Clean-and-Jerks (115/95 lb)
  • 25 calorie Row
  • 10 Power Clean-and-Jerks (115/95 lb)

Choose one bar and weight for the execution of lifting movements. Make sure to make that difference between the squat clean and power clean. For the press, this kind is performed with a push jerk, power jerk or split jerk.

Score is the time after the workout is completed.

Scaling

For Time
50 Single-Unders
10 Squat Clean-and-Jerks (75/55 lb)
25 calorie Row
10 Squat Clean-and-Jerks (75/55 lb)
50 Single-Unders
10 Power Clean-and-Jerks (75/55 lb)
25 calorie Row
10 Power Clean-and-Jerks (75/55 lb)


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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: Fun skill filled lifting movements with a twist. The combination of jump rope and rowing to keep in mind, simply devastating.

Strategy: RX’d, keep a steady pace for the lifting movements and push hard all the way on the rower and double-unders. Athlete can also consider breaking the lifting movements by dividing them into two sets of five’s. Scaling options, perform singles for the jump rope and divide the barbell lifts to a sequence of 4-3-3.

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