WOD Blog
 | Tue, Jun 23 |  |
| Tuesday 23 June 2026 | Warm Up Tuesday 23 June 2026 | Mobility and Reset Tuesday 23 June 2026 |
Tuesday 23 June 2026
(Rounds, Rx2, Rx3)
Sumo Deadlift
Every 2:00 x 5 Sets
5-5-4-4-3
Wave loading from 90% of the 5x5 test, building to a heavy triple at 110-115%. Stay tight through the lats and drive the floor away through the hips.
'Hammerhead'
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups
Score = Rounds + Reps
Goal: 5-7 Rounds
Rx: DB 50/35lb, Box 30/24in, kipping HSPU
Rx2: DB 35/25lb, Box 24/20in, HSPU reduced ROM w/ abmat
Rx3: DB 25/15lb, Box 24/20in step-overs, box pike HSPU or Z-Press
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| 1st | 4+33 Rx | Chelsea I Tue, Jun 23, 2026 | | 2nd | 4+31 Rx | Nichole Tue, Jun 23, 2026 | | 3rd | 3+38 Rx | Dawn T Tue, Jun 23, 2026 | | 1st | 5 + 37 Rx | Dylan Wa Tue, Jun 23, 2026 | | 2nd | 4+22 Rx | John B Tue, Jun 23, 2026 | | 3rd | 3+38 Rx | Cole D Tue, Jun 23, 2026 |
| SHYAMVINOD | 5 Rx3 | | | Ravi | 4 Rx3 | | | Saba | 4+26 Rx3 | | | Shashank g | 3+34 Rx3 | | | DeVonna | 5 Rx3 | | | Scott P | 5+16 Rx2 | | | Sarah R | 4+33 Rx3 | | | Jack Y | 3+6 Rx2 | | | James †| 5 Rx3 | | | Samantha Sy | 3+35 Rx | | | Prathap | 4+6 Rx2 | 235 sumoDL | | Norm | 3+23 Rx3 | | | Sara P | :) Rx3 | | | Dawn T | 3+38 Rx | | | Vishnuvardhan | 5+5 Rx3 | | | Chelsea I | 4+33 Rx | 325 x3 SDL | | Keith P | 4+28 Rx2 | | | Léa | 4+24 Rx3 | | | Matt A | 3+20 Rx | | | Lindsay R | 5+13 Rx3 | | | Nichole | 4+31 Rx | | | Shashank K | 4+12 Rx3 | | | Viswanath | 3+18 Rx2 | | | Sreenath | 4 Rx3 | | | Dylan Wa | 5 + 37 Rx | | | Sam z | 2+36 Rx | | | Anthony | 🥓 | Bike mod | | Lynn B | 4+23 Rx3 | | | Marcus | 4+28 Rx3 | | | Charity | 3 Rx3 | | | John B | 4+22 Rx | | | Tim G | 5 Rx2 | | | Kenia | 5 Rx3 | | | Noemi | 5+14 Rx3 | 2 mat | | Nelson S | 4 Rx3 | | | Presley | 5 Rx3 | | | Rebecca F | 4+33 Rx3 | 2 mat str. | | Penelope | 4+28 Rx2 | 105 pounds SDL | | Elijah A | 5+11 Rx2 | 1 mat str. | | Rusty | 5 Rx3 | | | Tabor | 3+4 Rx3 | 30in box | | Gloria | 4+5 Rx2 | | | Charles S | 3+16 Rx2 | 50 lb snatch | | Navaneetha | 4+16 Rx3 | | | Jamie | 4 Rx3 | | | Kason | 4 Rx3 | | | Steven L | 4+22 Rx2 | Strict HSPU | | Cole D | 3+38 Rx | |
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Warm Up Tuesday 23 June 2026
(No Results Tracked)
2 rounds
10 Alternating Box Step-Ups
:30 Scoops
:30 Leg swings
:30/:30 Captains stretch
4:00 Green band:
Hamstring
Shoulder
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
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8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
Then add weight to the bar
Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.
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Mobility and Reset Tuesday 23 June 2026
(No Results Tracked)
Reset (optional)
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
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