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by Lisa Blevins

“Orlando #9”

Coach Creation WOD

1.2K 53
  • For Time
  • 6 Russian Kettlebell Swings (70/53 lb)
  • 49 meter Farmer's Carry (70/53 lb)
  • 12 Alternating Single-Arm Kettlebell Swings (70/53 lb)
  • 49 meter Farmer's Carry (70/53 lb)
  • 20 American Kettlebell Swings (70/53 lb)
  • 49 meter Farmer's Carry (70/53 lb)
  • 8 Left-Arm Kettlebell Swings (70/53 lb)
  • 8 Right-Arm Kettlebell Swings (70/53 lb)
  • 49 meter Farmer's Carry (70/53 lb)
  • 49 Russian Kettlebell Swings (70/53 lb)
  • 49 meter Farmer's Carry (70/53 lb)

Complete the swing and carry chipper as quickly as possible. Kettlebells should be AHAP [as heavy as possible].

Scaling

Intermediate: Scale weight of the kettlebells to 53/35 lb.

Beginner: Select a kettlebell that you can perform American kettlebell swings well and with confidence.

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Background: A tribute WOD to the 49 people murdered June 12, 2016 at the Pulse nightclub in Orlando. Number 9 of 20. The attack at the night club affected me greatly. I gave myself the challenge to create a WOD every day in June. Twenty of those I felt were worth sharing.

Intended Stimulus: Conditioning, as well as a grip strength challenge. Loads should be AHAP [as heavy as possible]

Strategy: Select a load that challenges but allows you to transition with minimal rest. Take big steps. Breathe consistently. Especially during the swings.
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