New Day - New Challenge

WOD for 05/03/2026

INTRO

2 sets of 7′ amrap – 3′ rest of:

  • 21 g2oh with plate
  • 15 box step up
  • 9 tuck ups

FITNESS

emom 8′

  1. 4 DL
  2. 30″ bottom stop squat hold with heavy db

for time, 5 rounds of:

  • 400m run
  • 20 [10 each hand]db push press 22,5/15kg
  • 10 DL 70/55kg

time cap: 22′

ADVANCED

DL

  • 3×5 70%
  • 3×4 75%

deficit DL

  • 3×5 60%

amrap 20′

  • 12 bmu
  • 15 hs-pu
  • 20 kb swings 28/20kg
  • 500m row
 menu