WOD Blog
 | Thu, Jun 18 |  |
 | Happy Birthday: Emily M |
| Thursday 18 June 2026 | Warm Up Thursday 18 June 2026 |
Thursday 18 June 2026
(Rounds, Rx2, Rx3)
Strength
Back Squat + Strict Press
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1 (from floor)
'Daniels'
12:00 AMRAP
2 Wall Walk Complex
30ft Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall
Kettlebells: 2 x 53/35 lb
Score = Rounds + Reps
Goal: 6-8 Rounds
Rx2: 2 x 44/26 lb KB, wall walk complex 30-in from wall
Rx3: Box wall walk complex, goblet walking lunge, 1 x 35/18 lb KB, 8 knees to chest
Reset
4 Sets
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
| 0% |  | |  | 0% |
| 1st | 5+1 Rx | Chelsea I Thu, Jun 18, 2026 | | 2nd | 6 Rx2 | Nichole Thu, Jun 18, 2026
Kelley M Thu, Jun 18, 2026 | | 3rd | 4+8 Rx2 | Gloria Thu, Jun 18, 2026 | | 1st | 6 Rx | Dylan Wa Thu, Jun 18, 2026 | | 2nd | 5 Rx | Jesus Thu, Jun 18, 2026 | | 3rd | 4+2 Rx | Luke Sy Thu, Jun 18, 2026 |
| Jacob Br | 3+1 Rx2 | | | Saba | 4+4 Rx3 | 30 in wall walks and push ups-ish | tt-target/bar | | Shashank g | 4+2 Rx3 | | | Ravi | 3 Rx3 | | | SHYAMVINOD | 4 Rx3 | | | DeVonna | 4+2 Rx3 | | | Chelsea I | 5+1 Rx | 225 back sq, 90 strict press | | James †| 6 Rx3 | | | Lisa K | 5+1 Rx3 | | | Jack Y | 4 | Scaled | | Shashank K | 6+2 Rx3 | | | Haley | 3+4 Rx3 | | | Harley | 6 Rx3 | | | Sara P | 6+10 Rx3 | | | Matt A | 3+1 Rx | | | Kelley M | 6 Rx2 | 1 abmat, 26lb, T2B | | Shiva | 5 Rx3 | | | Keith P | 4+1 Rx2 | | | Nichole | 6 Rx2 | Rx KB t2b, abmat for HSPU | | Viswanath | 5 Rx2 | | | Luke Sy | 4+2 Rx | | | Sam z | 4+2 Rx2 | | | Samantha Sy | 4 | MOD | | Rees | 4 Rx3 | | | Charity | ✅ | 🙂 | | Noemi | 6 Rx3 | | | Justin B | 3+1 Rx3 | 1 mat | | Brian H | 4+1 Rx3 | 1 mat | | Vinod | 6 Rx3 | | | Lynn B | 5+19 Rx3 | | | Tim G | 3 Rx2 | 1 mat | | Aaron | 7 Rx3 | | | Gloria | 4+8 Rx2 | 1 mat | | Jesus | 5 Rx | | | Grace S | 4+1 Rx3 | | | Kenia | 6+1 Rx3 | | | Chanikya | 5+1 Rx3 | 2 mats | | Dylan Wa | 6 Rx | |
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Warm Up Thursday 18 June 2026
(No Results Tracked)
General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches
Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/ lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
Primer
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up
15ft Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar
| 0% | | | | 0% |
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