WOD Blog
 | Tue, Jun 9 |  |
 | Happy Birthday: Matt A & Steven T |
| Tuesday 9 June 2026 | Warm Up Tuesday 9 June 2026 | Other Results |
Tuesday 9 June 2026 (Reps, Rx2, Rx3) Front Squat Building Sets Every 3:00 x 5 Sets: 8 @ 60% 7 @ 65% 6 @ 70% 5 @ 75% 4 @ 80% 'Golden Boot' For Reps 15:00 AMRAP 1000m Row 36 Wall Balls 30 Med-Ball Box Step-Overs 30 Wall Balls 24 Med-Ball Box Step-Overs 24 Wall Balls 18 Med-Ball Box Step-Overs - Max Rep Wall Balls Score = Total Reps (1000m Row = 100 Reps) Goal: 295-315 Reps / 40+ Wall Balls in remaining time Rx: Wall Ball 20/14lb, 10/9ft target | Box 24/20in Rx2: 30-24-18 Wall Balls + 24-18-12 Step-Overs + Max Wall Balls | 20/14lb Rx3: 750m Row / 24-20-16 Wall Balls / 20-16-12 Step-Overs + Max Wall Balls | 14/10lb | Box 20in
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| 1st | 279 Rx | Sara P Tue, Jun 9, 2026 | | 2nd | 229 Rx | Dawn T Tue, Jun 9, 2026 | | 3rd | 282 Rx2 | Kelley M Tue, Jun 9, 2026 | | 1st | 271 Rx | Hunter Co Tue, Jun 9, 2026 | | 2nd | 260 Rx | Christian L Tue, Jun 9, 2026 | | 3rd | 258 Rx | Jacob Br Tue, Jun 9, 2026 |
| Ravi | 181 Rx3 | | | Jacob Br | 258 Rx | | | Saba | 183 Rx3 | | | Shashank g | 210 Rx2 | | | SHYAMVINOD | 183 Rx3 | 10# | | Rhonda D | 233 Rx3 | | | Mauricio | 241 Rx3 | | | Ben Bar | 220 Rx | | | Sarah R | 241 Rx2 | | | Scott P | 256 Rx2 | | | Lisa K | 196 Rx3 | | | Dawn T | 229 Rx | | | James | 192 Rx3 | | | Sara P | 279 Rx | | | Kelley M | 282 Rx2 | 56 wbs | | Erin B | 232 Rx3 | 1000m | | Lindsay R | 267 Rx3 | | | Shiva | 208 Rx | | | Shashank K | 225 Rx3 | | | Nichole | 279 Rx2 | | | Navaneetha | 208 Rx3 | | | Vishnuvardhan | 239 Rx2 | | | Rebecca F | 242 Rx3 | | | Penelope | 220 Rx2 | | | Presley | 224 Rx2 | | | Sam z | 220 Rx | | | Chelsea B | 200 Rx2 | | | Evion | 168 Rx3 | | | Brandey | 🩷🩵 | scaled | | Anthony | ⚾️ | scaled | | Charity | 170 Rx3 | | | Dakota | 188 Rx3 | | | Nelson S | 144 Rx3 | 20# (box ht) | | Rees | 175 Rx3 | | | Justin B | 273 Rx2 | | | Marcus | 209 Rx3 | | | John B | 253 Rx2 | | | Lynn B | 244 Rx3 | 1000M | | Joanna | 227 Rx3 | | | Collin | 218 Rx2 | | | Hunter Co | 271 Rx | | | Prathap | 183 Rx3 | | | Cole D | 225 | 40 cal bike, 15lb dumbbell thrusters | | Aaron | 180 Rx2 | | | Vinod | 194 Rx3 | | | Joe W | 192 Rx3 | 1000m | | Alice | 223 Rx3 | | | Christian L | 260 Rx | |
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Warm Up Tuesday 9 June 2026 (No Results Tracked) General Warm-Up 500m Row 10 x 90/90 Get-Ups 10 Alternating Bird-Dogs with 3 sec Pause at extension 5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat 10/10 Foot Elevated Single Leg Glute Bridge :20/:20 Foot Elevated Single Leg Glute Bridge Hold Specific Prep 2 x 10 Barbell Good Mornings :20 Behind the Neck Elbow Punch Throughs 5 Kang Squats 5 Front Squats - 1 x 5 Front Squats @ 40-45% 5 Front Squats @ 45-50% 3 Front Squats @ 50-55% - Put Working Weights on the Bar Primer 1 Set: 250m Row 10 Wall Balls 8 Med-Ball Box Step-Overs 8 Wall Balls 6 Med-Ball Box Step-Overs Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before 'Golden Boot' begins.
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