New Day - New Challenge

WOD for 06/10/2025

INTRO

Part 1
emom 8′

  1. 10 goblet squats
  2. jump rope

Part 2
3 rounds for time of:

  • 500/400m row
  • 20 mountain climbers

FITNESS

Part 1
every 90″ for 9′ [6 sets]

  • racket squat 10-8-6 [tempo 2-2-1]
    one side each set

emom 6′

  • 10-10-8-8-6-6
    kb bicep curls

Part 2
40-20-10 reps for time

  • alt. one arm db snatch 22,5/15kg
  • one arm db oh lunges
  • push ups

time cap: 12′

ADVANCED

A.

bar cycling intervals
2′-2′-2′-3′

  • 4 snatches 70/45kg
  • 3 cleans
  • 2 s2oh

1′ rest b/w intervals

B.
for time

  • 40 burpees box jumps
  • 20 bmu

time cap: 9′

 menu