Home/WODs/Coach Creations/THE PROGRM MASH WEEK 21
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by John Singleton

“THE PROGRM MASH WEEK 21”

Coach Creation WOD

363 5
  • For time:
  • 20 Box facing burpees 24/20in
  • Directly into:
  • For Time: (Andi)
  • 100 Hang Power Snatches 30/25kg
  • 50 Push Ups / Kneeling
  • 100 Sumo Deadlift High Pulls 30/25kg
  • 50 Pistols / Air Squats
  • 5 min Rest
  • For time
  • 20 Box facing burpees 24/20in
  • Directly into:
  • For Time: 10-1: (Lyla)
  • BMU
  • Clean + Jerk (Anyhow) 80/55kg
  • 5 min Rest
  • For time
  • 20 Box facing burpees 24/20in
  • Directly into:
  • 5 min AMRAP:
  • 10 Strict HSPU
  • 10 Strict Ring Dip
  • 10 Push up
  • Directly into:
  • 5 min AMRAP:
  • 10 Strict Pull ups
  • 10 Ring Rows
  • 10 Bicep curls 20/15kg

The Beach Mash. We have quite a few aspects happening in todays Mash, not only do we introduce you to 2 new girls you also have to earn your pump. We are finishing with 2 x 5 Minute AMRAPs with a pure focus on upper body pushing and pulling. There is no doubt that once you have finished your will be ready for a mirror selfie.


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