WOD Blog
 | Fri, Jun 19
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| Friday 19 June 2026 | Warm Up Friday 19 June 2026 |
Friday 19 June 2026
(Rounds, Rx2, Rx3)
Conditioning
Posterior chain endurance, upper body push/pull volume, and sustained output over a 20-minute AMRAP.
'The Long Con'
For Rounds + Reps
20:00 AMRAP
15 Deadlifts
20 American Kettlebell Swings
15 Dumbbell Bench Press
20 Pull-Ups
Score = Rounds + Reps
Goal: 4-5 Rounds
Rx: 225/155 lb, 53/35 lb KB, 2 x 50/35 lb DB
Rx2: 185/125 lb, 44/26 lb KB, 2 x 35/25 lb DB
Rx3: 135/95 lb, Russian KBS 35/18 lb, 2 x 25/15 lb DB, 10 ring rows or banded pull-ups
Reset
4 Sets
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
| 0% |  | |  | 0% |
| Jacob Br | 3+19 Rx | | | Saba | 3+50 Rx3 | 125 DL | 26 lb kb | 10 kpu | | Ravi | 3+15 Rx3 | | | SHYAMVINOD | 4 Rx3 | | | DeVonna | 4+15 Rx3 | | | Mauricio | 4+50 Rx3 | | | Chelsea I | 4+38 Rx | | | Jordan R | 4+21 Rx2 | | | Luke Sy | 4 Rx | | | Dylan Wa | 4 + 26 Rx | | | Léa | 4+7 Rx3 | PUs | | Matt A | 3+4 Rx | | | Dawn T | 3+37 Rx | | | Kelley M | 4+32 Rx | | | Shashank K | 4+10 Rx3 | | | Erin B | 4+6 Rx3 | Pull ups | | Prathap | 3+12 Rx2 | | | Cody P | 5 Rx3 | | | Joanna | 4+45 Rx3 | | | Samantha Sy | 3 Rx | | | John B | 4+43 Rx | | | Grace S | 3+2 Rx3 | | | Marcus | 3 Rx3 | 1st day back after week being sick😣 | | Sarat S | 3+7 Rx3 | | | Dakota | 4+7 Rx3 | | | Evion | 4+3 Rx3 | | | Sam z | 3+45 Rx | | | Aaron | 4+19 Rx3 | Rx2 wt | | Alice | 5+5 Rx3 | | | Charity | 3+11 Rx3 | | | Shiva | 4+10 Rx3 | Rx2 wts | | Vinod | 4+4 Rx3 | | | Justin B | 4+35 Rx | | | Cole D | 2+61 Rx | | | Lynn B | 5+35 Rx3 | | | Christian L | 3+9 Rx | | | Nelson S | 4:30pm... 3 2 1 GO! | | Vishnuvardhan | 4:30pm... 3 2 1 GO! |
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Warm Up Friday 19 June 2026
(No Results Tracked)
General Warm-Up
2 sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge
5:00:
Foam roll and Hamstring mobility with Green band
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows
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2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups
Primer
@ Working Weights and Modifications
2 Sets
4 Deadlifts
4 American Kettlebell Swings
4 Dumbbell Bench Press
4 Pull-Ups
Rest :30 b/t sets
| 0% | | | | 0% |
| Nelson S | 4:30pm... 3 2 1 GO! | | Vishnuvardhan | 4:30pm... 3 2 1 GO! |
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Deep Thoughts
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