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by Taco Fleur

“WBKC 100 WOD”

Coach Creation WOD

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  • 100 reps of the Worlds Best Kettlebell Combo FOR TIME

This is the WBKC 100 which stands for Worlds Best Kettlebell Combo. You take two of the most intense exercises, the kettlebell squat thruster, and the kettlebell half snatch, and you got the WKBC.

The movements are:
– Rack
– Squat
– Thrust
– Rack
– Backswing
– Snatch
– Rack and repeat

Rx males 2 x 16kg
Rx females 2 x 12kg

Scaling options
Rx males 1 x 16kg
Rx females 1 x 12kg

Let's break the movements down into more detail.

– Clean once
– Rack
– Squat
– Thrust
– Press out
– Lock-out
– Drop
– Rack
– Drop
– Backswing
– Up swing
– Bell to body proximity
– Pull
– Press out
– Lock-out
– Drop
– Rack
– REPEAT

In this combo, I’m using a half snatch (back into racking rather than a full drop) because it makes the combo flow nicely, as you’ll be in a racking position ready to go right into your squat thruster.

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namesake photo

The idea was to pull together two of the most grueling and taxing kettlebell exercises and put them in a kettlebell combo. The result is a squat thruster and snatch with double kettlebells.

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