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by Luke Downing

“Submission”

Coach Creation WOD

471 15
  • 14 min AMRAP
  • 8 Duel KB Deadlifts
  • 8 Duel KB Push ups
  • 20m Mixed KB Carry (Suitcase and Racked)
  • 16 KB Russian Swings

On a 14-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 14-minute clock stops.

Tips and Strategy

This workout is a continuous grinder. Use the same Kettlebell weight for all movements, pick a weight that challenges your single-arm rack on the carry.

Movement Standards

Duel Kettlebell Push-Up: Hold one Kettlebell on each hand on a full Plank Hold position as the starting point for the Push-Up. Perform the standard Push-Up while holding onto the Kettlebells. Watch movement demo.

Duel Kettlebell Mixed Carry: Hold one Kettlebell on a front rack position and the other Kettlebell on the side similar to Farmer’s Carry. Hold both Kettlebells in their respective positions and walk the prescribed distance. Watch movement demo.


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