Home/WODs/Coach Creations/THE PROGRM MASH WEEK 22
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by John Singleton

“THE PROGRM MASH WEEK 22”

Coach Creation WOD

392 7
  • For Time:
  • 1 Legless Rope Climb⁣ / Rope Climb
  • 6 Alternating Dumbbell Snatches (45/30kg)⁣*
  • Directly into:
  • 1km Row⁣
  • 18 Ring muscle ups⁣ / BMU / Burpee pull-ups
  • 36 wall ball shots 12/9kg
  • 5 Min Rest:
  • For Time:
  • 1 Legless Rope Climb⁣ / Rope Climb
  • 6 Alternating Dumbbell Snatches (45/30kg)⁣*
  • Directly into:
  • 50/40 Cal Bike
  • 30 Toes To Bar⁣ / Hanging leg raises
  • 20 Thrusters 60/45kg
  • 5 Min Rest:
  • For Time:
  • 1 Legless Rope Climb⁣ / Rope Climb
  • 6 Alternating Dumbbell Snatches (45/30kg)⁣*
  • Directly into:
  • 10 Rounds For Time:⁣
  • 3 Clean and Jerks 60/45kg
  • 3 Bar Facing Burpees⁣
  • *Choose a weight you can manage to cycle and maintain good form with.

Torian x Midatlantic Mash Up.

As we enter back into the world of live competitions and we see hopes of returning back to normality, we also get the opportunity to get to see athletes throwdown and some exciting workouts. Over the next 4 weeks we will be going through a series of “Semi-Final Mash Ups” the focus is to expose you to movements that are coming up in recent competitions and finishing our week in classic Progrm style.


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