Home/WODs/Coach Creations/THE PROGRM MASH WEEK 23
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by John Singleton

“THE PROGRM MASH WEEK 23”

Coach Creation WOD

317 6
  • For Time:
  • 150 Double Unders
  • 5 Snatch 80/55kg
  • 4 Snatch 90/60kg
  • 3 Snatch 100/65kg
  • 2 Snatch 110/70kg
  • 1 Snatch 120/75kg (Aim for 90% of your most recent 1RM)
  • 5 min rest, then:
  • For Time:
  • 9-7-5-3
  • Ring Muscle Ups / Burpee Pull Ups
  • Hang Squat Cleans 80/55kg
  • Burpees over the bar
  • 5 min rest, then:
  • For Time:
  • 18 Dumbbell Thrusters (2 x 22.5/15kg)
  • 200m Run / Row
  • 15 Dumbbell Thrusters
  • 200m Run / Row
  • 12 Dumbbell Thrusters
  • 200m Run / Row
  • 9 Dumbbell Thrusters
  • 200m Run / Row
  • 6 Dumbbell Thrusters
  • 200m Run / Row
  • 3 Dumbbell Thrusters
  • 5 min rest, then:
  • For Time:
  • 3km Bike Erg
  • 30 BBJO 24 in (M/F)
  • 2km Row
  • 20 BBJO 24 in (M/F)
  • 1km Ski

Semi finals Week 2 and today we have a Granite sandwich.

The Snatch ladder is always a fan favourite and we wanted to share this one with a fun twist from Fittest in Cape town with Double Unders to kick it off (Will you wear lifters…). The workouts get progressively longer and lighter until we finish once again with the longest workout from Fittest in Cape town.

Scale the weights on the snatches to roughly 90% of your RM. The Hang Squat cleans should be manageable unbroken and as you will notice we have reduced the thruster weight slightly and given you a 24in box.


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