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by John Singleton

“THE PROGRM MASH WEEK 39”

Coach Creation WOD

223 9
  • Min 0 – 20:
  • Buy in: 2.5km Row
  • AMRAP in the remaining time:
  • 5 Deadlifts 100/70kg / 60% of 1RM
  • 5 Cleans (Anyhow) 80/55kg / 60% of 1RM
  • 5 Bench Press 60/45kg / 60% of 1RM
  • Min 20 – 40:
  • Buy in: 2.5km Run
  • AMRAP in the remaining time:
  • 10 HSPU / Push ups
  • 10 Pistols / Goblet Squats
  • 10 Pull ups / Ring Rows
  • Min 40 – 60:
  • Buy in: 5km Bike (Concept 2)
  • AMRAP in the remaining time:
  • 5 BMU / sPull-ups
  • 5 OHS 60/45kg
  • 5 Bar Facing Burpees

We couldn’t resist going long for 1 more week in a row….

This week we are going to be going for 60 minutes once more. However we have a bit of different format for you. Will you push the pace of the buy in to gain more time in the AMRAP or will you be pacing so once you arrive you are more fresh?


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