WOD Blog
 | Mon, Jun 15 |  |
| Monday 15 June 2026 | Warm Up Monday 15 June 2026 |
Monday 15 June 2026 (Reps, Rx2, Rx3) Clean and Jerk Every 2:30 x 5 Sets: Power Clean + Hang Squat Clean + Split Jerk Rest :10-:20 Squat Clean + Split Jerk Building from 60-70% 1RM C&J to a heavy for the day around 85%. 'The Wolf' 10:00 EMOM Minute 1: 10 Thrusters Minute 2: Max Bar Muscle-Ups Score = Total Reps Goal: 5+ Bar Muscle-Ups per set, unbroken thrusters across all 5 rounds Rx: 115/75lb thrusters, max bar MU Rx2: 95/65lb thrusters, max C2B pull-ups Rx3: 75/55lb thrusters, max kipping or banded pull-ups Reset (optional) 3 Sets 6/6 Bird Dog Row :30 Med-ball Leg Extension Hold 10 x 90/90 Hip Switch 8/8 Kneeling Single Leg Extensions
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| 1st | 65 Rx | Nichole Mon, Jun 15, 2026 | | 2nd | 77 Rx2 | Dawn T Mon, Jun 15, 2026 | | 3rd | 70 Rx2 | Kelley M Mon, Jun 15, 2026 | | 1st | 90 Rx | Dylan Wa Mon, Jun 15, 2026 | | 2nd | 80 Rx | Justin B Mon, Jun 15, 2026 | | 3rd | 76 Rx | Christian L Mon, Jun 15, 2026 |
| Ravi | 70 Rx3 | | | Jacob Br | 95 Rx2 | | | Whitney | 85 Rx3 | | | Shashank g | 80 Rx3 | C2b | | SHYAMVINOD | 65 Rx3 | | | Mauricio | 90 Rx3 | | | Kelley M | 70 Rx2 | BMU | | Ben Bar | 72 Rx | | | Scott P | 100 | Back sq and GHD | | Dawn T | 77 Rx2 | | | Léa | 82 Rx3 | 15#DBs, C2B | | Lynn B | 91 Rx3 | | | Sara P | 97 Rx3 | | | Matt A | 67 Rx2 | BMU | | Erin B | 77 Rx3 | | | Keith P | 102 Rx3 | | | Samantha Sy | 69 Rx2 | | | Nichole | 65 Rx | | | Prathap | 84 Rx3 | | | Shashank K | 74 Rx3 | | | Viswanath | 70 Rx2 | BMU | | Lisa K | 84 Rx3 | | | Sam z | 66 Rx2 | BMU | | Presley | 95 Rx3 | | | Rebecca F | 110 Rx3 | | | Penelope | 108 Rx3 | | | Angel | 68 Rx3 | | | Joanna | 86 Rx3 | | | Tabor | 🙂 Rx3 | ✅ | | Shiva | 110 Rx3 | | | Anthony | 👾 | ✅ | | Vinod | 72 Rx2 | | | Willow | 90 Rx3 | | | Kenia | 90 Rx3 | | | Sage | 95 Rx3 | | | Noemi | 75 Rx3 | | | Justin B | 80 Rx | | | Vishnuvardhan | 83 Rx3 | | | John B | 74 Rx | | | Christian L | 76 Rx | | | Charles S | 74 Rx2 | | | Alice | 98 Rx3 | | | Dakota | 67 Rx3 | | | Cody P | 100 Rx3 | | | Brandey | 78 Rx3 | | | Cole D | 🤠 Rx | scaled | | Aaron | 73 Rx2 | | | Garrett N | 61 Rx3 | | | Gloria | 105 Rx3 | | | Chanikya | 75 Rx3 | | | Hunter Co | 71 Rx3 | 95lb | | Dylan Wa | 90 Rx | |
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Warm Up Monday 15 June 2026 (No Results Tracked) General Warm-Up 1:00 Cardio Choice 3/3 Worlds Greatest Stretch 1:00 run 90/90 hip rotation - 10 Scapular Pull-Ups 8 Bar Kip Swings 6/6 Single Arm Ring Rows 10 Pause Cossack Squats (2 sec on each rep) 5 Inchworm to Hollow (1-2 sec pause at extension) Shoulder mobility - Green band Specific Prep 3 High Hang Muscle Clean 3 Front Squat 3 High Hang Squat Clean 3 Split Jerk w/ Pause in Dip and Pause in Catch - 3 Hang Muscle Clean 2 Hang Squat Clean 1 Split Jerk w/ Pause in Dip and Pause in Catch 1 Low Hang Squat Clean 1 Split Jerk w/ Pause in Dip and Pause in Catch - Clean Lift Off + Slow Pull Power Clean Hang Squat Clean + Split Jerk w/ Pause in the Catch Squat Clean + Split Jerk Primer Move through progressions of the bar muscle-up prior to the EMOM: Jumping Bar Muscle Up Low Banded Bar Muscle-Up Banded Bar Muscle Ups
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