WOD Blog
 | Mon, Jun 8 |  |
| Monday 8 June 2026 | Warm Up Monday 8 June 2026 | Other Results |
Monday 8 June 2026
(Time, Rx2, Rx3)
Bench Press Wave Loading
Every 2:00 x 6 Sets:
Set 1: 7 @ 70%
Set 2: 5 @ 75%
Set 3: 3 @ 80%
Set 4: 7 @ 70%
Set 5: 5 @ 75%
Set 6: 3 @ 80%
'The Equalizer'
Every 2:30 x 6 Sets (Alternating Stations, 3 Sets at Each)
Station 1: 20 GHD Sit-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Score = Time (total accumulated working time across all 6 sets)
Goal: 1:30-1:45 per station
Rx: 2x 50/35lb DBs
Rx2: Station 1: 15 GHD + 60 DUs
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual DB Push Press (2x 35/25lb)
Rx3: Station 1: 15 AbMat Sit-Ups or V-Ups + 50 Single Unders or 25 DUs
Station 2: 5/4 Push-Ups + 3 Dual DB Muscle Snatch + 5 Dual DB Push Press (DB=athlete choice)
Reset (optional)
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
10/10 Banded Shoulder Internal Rotations
10/10 Banded Shoulder External Rotations
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| 1st | 5:18 Rx | Nichole Mon, Jun 8, 2026 | | 2nd | 6:54 Rx2 | Sara P Mon, Jun 8, 2026 | | 3rd | 7:33 Rx2 | Samantha Sy Mon, Jun 8, 2026 | | 1st | 8:04 Rx | Luke Sy Mon, Jun 8, 2026 | | 2nd | 4:56 Rx2 | Ben Bar Mon, Jun 8, 2026 | | 3rd | 5:32 Rx2 | Jacob Br Mon, Jun 8, 2026 |
| Ravi | 6:28 Rx3 | | | Jacob Br | 5:32 Rx2 | | | DeVonna | 7:57 Rx3 | Scaled | | Shashank g | 8:20 Rx3 | | | SHYAMVINOD | 7:20 Rx3 | | | Cody P | :) Rx3 | | | Scott P | 5:35 Rx3 | RX2 + SU | | Mauricio | 5:20 Rx3 | | | James †| 5:03 Rx3 | | | Haley | 7:44 Rx3 | | | Sarah R | :) Rx2 | | | Ben Bar | 4:56 Rx2 | | | Nichole | 5:18 Rx | | | Jack Y | 5:27 | scaled | | Harley | 7:30 Rx2 | | | Sara P | 6:54 Rx2 | | | Erin B | 4:59 Rx3 | | | Léa | 4:28 Rx3 | | | Vishnuvardhan | 6:45 Rx3 | | | Lindsay R | 5:31 Rx3 | | | Dawn T | 10:04 Rx2 | 35# | | Kelley M | 5:47 Rx3 | 20vups, 80du, 5/5/5 @25lb | | Samantha Sy | 7:33 Rx2 | 35# | | Evion | 6:19 Rx3 | | | Prathap | 6:10 Rx3 | | | Keith P | 5:56 Rx3 | | | Navaneetha | 7:50 Rx3 | | | Shashank K | 5:15 Rx3 | | | Shiva | 4:48 Rx3 | | | Luke Sy | 8:04 Rx | | | Joanna | 5:19 Rx3 | | | Chelsea B | 6:06 Rx3 | | | Sam z | 7:23 Rx2 | | | Marcus | 5:01 Rx3 | | | Anthony | 🍦 Rx3 | He's baaaackk! | | Nelson S | 5:26 Rx3 | | | Rees | 5:15 Rx3 | | | Lynn B | 5:10 Rx3 | | | Kenia | 4:45 Rx3 | | | Noemi | 4:18 Rx3 | | | Lisa K | 4:38 Rx3 | | | Justin B | 6:00 Rx3 | | | John B | 5:34 Rx3 | 80 DU/20 V-ups/7-5-5@35 | | Willow | 6:40 Rx3 | | | Sam ra | 6:14 Rx3 | | | Vinod | 4:10 Rx3 | | | Tim G | 7:46 Rx3 | | | Chanikya | 5:27 Rx3 | Ghd | | Aaron | 6:36 Rx3 | | | Alice | 6:10 Rx3 | | | Garrett N | 7:35 Rx3 | RX2 but single unders | | Steven L | 6:53 Rx3 | Ghd |
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Warm Up Monday 8 June 2026
(No Results Tracked)
General Prep
1:30 Cardio Choice
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2 Rounds
:30 Jump Rope
15 Banded Pull-Aparts
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Primer
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before 'The Equalizer' begins.
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