Coach Creation WOD
- AMRAP in 16 minutes
- 3 Ring Muscle-Ups
- 6 Handstand Push-Ups
- 12 Alternating Single-Arm Dumbbell Snatches (50/35 lb)
Complete as many rounds as possible within the 16 mins. Kipping for muscle-ups and handstand push-ups. DB snatches must hit the ground before each rep, the transition is permitted in the air from shoulder level or below.
Score is the total number of reps.
AMRAP in 16 minutes
3 Assisted Bar Muscle-Ups
6 Wall Walks
12 Alternating Single-Arm Dumbbell Snatches (35/20 lb)
About the wod
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.
Intended Stimulus: Gymnastics is the target here, for the advanced athlete, this will be simply for time. For athletes who have just mastered these movements, this will be a challenge and a road to progression. DB snatches, find consistency and the best way for transition that suits you.
Strategy: RX’d , all movements are intended to go unbroken. If you are just mastering RMU’s, do singles. HSPU’s, break them up to sets accordingly. DB snatches, un-broken or break them up to six reps. Scaling options, bar muscle-ups with a resistance band, use a box to step up, this WOD is a ‘you have to do a muscle-up’!