Home/WODs/Coach Creations/THE PROGRM MASH WEEK 09
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by John Singleton

“THE PROGRM MASH WEEK 09”

Coach Creation WOD

494 3
  • The Descending.
  • Each piece for time:
  • 5-4-3-2-1 reps for time:
  • Rope climbs, 15ft / Rope lowering Video
  • In between each set: 500/400m Row (2/1.6km total)
  • 3 min Rest
  • 5-4-3-2-1 reps for time:
  • Thruster 35-90kg
  • In between each set: 500/400m Ski (2/1.6km total)
  • 3 min Rest
  • 5-4-3-2-1 reps for time:
  • HSW Obstacle / Wall walks
  • In between each set: 1000/800m Bike Erg* (4/3.2km total)
  • 3 min Rest
  • 5-4-3-2-1 reps for time:
  • Snatch (Anyhow) 35-90kg
  • In between each set: 400m Run (1.6km total)

For people looking to excel in The Open next week, then take today as optional. For those confident in The Open but focused on the Quarter finals today will be a good tester.

Each workout has a 12 minute time cap, therefore scale the weight/movement appropriately.

*If you don’t have a bike erg substitute with assault bike. 20/15 Cal.

For the HSW build one that is challenging, but doable for you. For some that might be walking over 5kg plates, others the full obstacle. If doing the full obstacle alternate stairs/ramp. 1 rep = 1 time over.

For the thrusters scale to a weight you can fight to do unbroken and for the snatches a weight that you can do quick singles with. It should be heavy, but not so heavy you end up staring at the bar most of the time.


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