Home/WODs/Coach Creations/THE PROGRM MASH WEEK 16
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by John Singleton

“THE PROGRM MASH WEEK 16”

Coach Creation WOD

470 6
  • For time:
  • Buy in: 10 Burpee RMU / 15 Burpee Pull Ups
  • directly into
  • 5 rounds for time:
  • 10 DB Snatches 2 x 22.5/15kg
  • 10 Box jump overs 24/20in
  • 10 Cal Bike
  • 5 min Rest, then
  • Buy in: 20 Burpee Pull ups / 30 Burpees
  • directly into
  • 4 rounds for time:
  • 10 DB Power Clean + Jerk 2 x 22.5/15kg
  • 10 Box Step Overs with 24/20in 2 x 22.5/15kg
  • 10 Cal Row
  • 5 min Rest, then
  • Buy in: 10 Burpee BMU / 15 Burpee Pull Ups
  • directly into
  • 3 rounds for time:
  • 10 Hang DB clusters 2 x 22.5/15kg
  • 10 Burpee box step overs with DBs 24/20in
  • 10 Cal Ski

The burpee + gymnastic pull can be a tough movement and typically slow, however as we have seen it more and more in competitions it is important you find ways to increase the speed here, this Mash gives you the perfect opportunity to test that.

The calories on the machines in the 5/4/3 rounds for time are intentionally low so you can really push the intensity high and the 5 minutes rest should give you enough to recover well and go hard.


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