Home/WODs/Coach Creations/THE PROGRM MASH WEEK 07
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by John Singleton

“THE PROGRM MASH WEEK 07”

Coach Creation WOD

681 16
  • 5 Min AMRAP – 16.1:
  • 15m Overhead walking lunge 45/30kg
  • 8 Burpees
  • 15m Overhead walking lunge 45/30kg
  • 8 C2B / Pull-ups
  • 3 Min Rest
  • 5 Min AMRAP – 17.5:
  • 9 Thrusters 45/30kg
  • 35 DU
  • 3 Min Rest
  • 5 Min AMRAP – 18.4:
  • 21 Deadlifts 100/70kg
  • 21 HSPU / Push-ups
  • 3 Min Rest
  • 5 Min AMRAP – 19.2:
  • 25 TTB / Leg raises or sit-ups
  • 50 DU
  • 15 Squat Cleans 60/45kg
  • 3 Min Rest
  • For Time – 20.5:
  • 20/15 RMU / Burpee pull-ups
  • 40 Cal Row
  • 60 Wall Balls 20/14lbs 10/9″

This week we focus on The Open from 2016 – 2020, the workouts are slightly modified to fit in the time domains. However from todays Mash take away the movements you feel comfortable with and the movements you dont, as you still have time to make things feel smooth before the 2021 open.


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