Home/WODs/Coach Creations/THE PROGRM MASH WEEK 20
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by John Singleton

“THE PROGRM MASH WEEK 20”

Coach Creation WOD

383 9
  • For time:
  • 40/30 cal Row
  • Straight into, 3 rounds for time:
  • 5 RMU / strict pull-ups (banded)
  • 100 Double Unders
  • 5 BMU / Burpee Pull Ups
  • 5-10 min Rest
  • For time:
  • 40/30 cal Ski Erg
  • Straight into, 3 rounds for time:
  • 20 TTB
  • 10 Burpee box jump overs, 24/20in
  • 20 Alternating Pistols / Air Squats
  • 5-10 min Rest
  • For time:
  • 40/30 cal Bike
  • Straight into, 3 rounds for time:
  • 20 Pull-ups / Jumping pull-ups
  • 10 Box jump overs, 24/20in
  • 20 HSPU / Push ups
  • 15 min time cap on each piece

After working with a heavy barbell in the Mash for a few weeks, now the gymnasts get their time to shine, although they do have to deal with the buy in of a machine each time. You should aim to complete the gymnastics unbroken, if not aim to reduce the rep scheme.


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