Home/WODs/Coach Creations/THE PROGRM MASH WEEK 04
No Ads (Upgrade)
by John Singleton

“THE PROGRM MASH WEEK 04”

Coach Creation WOD

413 7
  • With a running clock.
  • From Min 0 – 8
  • 4 rounds:
  • 15/10 Cal Assault Bike
  • 7 Hang Clusters 20-50kg
  • Directly into:
  • 150 DU (2 min TC)
  • Accumulate 60 sec freestanding HSH within 1m square / Wall facing HSH
  • From Min 8 – 12
  • Rest
  • From Min 12 – 20
  • 4 Rounds:
  • 15/10 Cal Row
  • 7 Hang squat snatches 20-50kg
  • Directly into:
  • 150 DU (2 min TC)
  • 3 attempts to build to your heaviest Snatch
  • (You only have 3 attempts and you can’t go down in weight)
  • From Min 20 – 24
  • Rest
  • From Min 24 – Finish
  • Buy in:
  • 50 Burpee box jump overs 24/20″ (Facing)
  • 4 Rounds for time:
  • 15/10 cal Ski
  • 4 Hang Clusters 20-50kg
  • 4 Hang Squat Snatches 20-50kg
  • Cash out:
  • 50 Burpee box jump overs 24/20″ (Facing)

Choose a weight you can go unbroken with the Barbell movements. If you finish before the 8 minutes are up you get additional rest. The idea is to push the pace on each of the 4 rounds giving yourself time to complete the 1 min HSH and the best opportunity on the 3 snatches.


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

    • More WODs

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