WOD for 16/01/2026

4 sets of 3′ – 2′ rest

• 500m row
• then max swings

amrap 15′

• 10 pull ups
• 12 burpees
• 16 goblet lunges 22,5/15kg
• 10 alt. Db snatches 22,5/15kg

push -pull BW
5 sets of:

• legless rope[x2 with legs]

strict hs-pu

• max reps 5-9 :5-4-3-3-2
• max reps 10-14 :9-9-8-7-6
• max resp 15-19 :12-12-10-8-6

for time, team of 2
split as you wish

• 120 DL 90/60kg
• 100 cals
• 80 front rack lunges 50/35kg
• 60 burpees over the bar
• 40 clean and jerks 70/50kg

time cap: 30′

for time

• 1000m run
• 60 cals
• 50 wall balls
• 40 burpees
• 30 pull ups
• 1000m run

time cap: 26′