New Day - New Challenge

WOD for 02/09/2026

INTRO

amrap 12′

  • 10 push ups
  • 12 cals row
  • 20 air squats

FITNESS

2 rounds for total reps
3 sets of 3′ on – 1′ off

  1. 400m run
    max reps DL 70/45kg
  2. 400m run
    max reps push ups
  3. 400m run
    max reps goblet lunges 22,5/15kg

total time: 24′

ADVANCED

emom 6′

  • complex[1 squat clean-1 sq.clean and jerk] 75%

every 90″ for 4’30” [3 sets]

  • 3 front squat from floor

amrap 12′

  • 5 DL 120/80kg
  • 8 lateral burpees
  • 12 wall balls
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