Home/WODs/Coach Creations/THE PROGRM MASH WEEK 41 2021
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by John Singleton

“THE PROGRM MASH WEEK 41 2021”

Coach Creation WOD

196 5
  • @ 0:00:
  • 3 min AMRAP:
  • 3 Paralette HSPU / HSPU or Push-ups
  • 2 sPull -ups / Banded
  • 1 Strict RMU / RMU / BMU
  • @ 5:00:
  • 10 rounds for time:
  • 10 Thrusters 45/30kg
  • 1 Rope climb 15ft / Rope lowering
  • Time cap: 10 min
  • @ 20:00:
  • 8 rounds for time:
  • 10 Cal Row
  • 10 Burpees over the rower
  • Time cap: 10 min
  • @ 35:00:
  • 6 rounds for time:
  • 150m Run
  • 15 Box jumps 20in M/F
  • Use a weight vest if you have one.
  • Time cap: 10 min
  • @ 50:00:
  • For time:
  • 30/20 RMU / BMU / Burpee pull-ups
  • Time cap: 5 min

A classic mix in this weeks Mash. The first AMRAP we are looking for quality of movement before moving onto some harder pieces. The thrusters should be unbroken and the Row/Burpee pace hard and fast, the Run/BJ as the final piece is about maintaining a consistent pace with 2 similar movements. If you are confident wear a vest, if not, then don´t. If doing the Mash in a large group it is divided into 3, 15 minute sections in the middle so different groups can start at different stations. As always enjoy the suffering.


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