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by Daniel Danao

“Nokabull Three”

Coach Creation WOD

1.9K 68
  • 4 Rounds for Time
  • 10 Double Kettlebell Thrusters (2x53/35 lb)
  • 10 Double Kettlebell Box Step-Overs (2x53/35 lb, 24/20 in)

For time, double KB’s thrusters and hold both KB’s in the straight (both) arm’s position for box step overs.

Score is the time after the workout is completed.

Scaling

4 Rounds for Time
10 Double Kettlebell Thrusters (2×35/18 lb)
10 Double Kettlebell Box Step-Overs (2×35/18 lb, 20 in)


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Background: 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.

See also: “Gordon Emin” Hero WOD, “Matty Brown” Hero WOD

Intended Stimulus: Pure Kettlebell work, developing balance for thrusters and engaging those quadriceps/hamstrings on the step-ups.

Strategy: RX’d, keep a steady pace on the thrusters un-broken along with the box step overs. If not, break them into 5 reps, pause 5 seconds, repeat. Scaled, try to also break them up into 5 reps, pause 5 seconds, repeat.

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