No Ads (Upgrade)
by Daniel Danao

“Run Bell”

Coach Creation WOD

3.8K 151
  • For Time
  • 400 meter Run
  • 40 Kettlebell Single-Arm Hang Snatches (53/35 lb)
  • 400 meter Run
  • 40 Kettlebell Single-Arm Hang Clean and Push Presses (53/35 lb)

Execution of kettlebell movements will be a 20/20 a side single arm in no particular order. Pay attention to the 2 different kettlebell movements from the hang position.

Score is the time after the workout is completed.

Scaling

For Time
400 meter Row
40 Kettlebell Single-Arm Hang Snatches (35/26 lb)
400 meter Row
40 Kettlebell Single-Arm Hang Clean and Push Presses (35/26 lb)


No Ads (Upgrade)
No Ads (Upgrade)

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: Kettlebell strength-building benefits with an olly lift touch along with a decent running distance. This workout is originally targeted for those busy workdays with almost no time for a session, the athlete can warm up with the kettlebell movements, warm up during the run and just smash the workout.

Strategy: RX’d, push hard on the run, perform 20 single arm KB movements each side without dropping the KB to the ground. Other option would be to alternate arm after every 10 reps or 5 reps, still trying not to drop the KB to the ground. If scaling, use the same strategy as mentioned above and run at a pace you feel comfortable with.

No Ads (Upgrade)
No Ads (Upgrade)
Filters
  • Category
    • Verified Benchmark WODs

    • More WODs

  • Score
    • 0 min
      max
  • Movement
  • Equipment
  • Video
WODwell