Daily WOD
 | Tue, Jun 9 |  |
| THRUSTER MAX | 260609 PRE WOD | 260609 METCON | 260609 AT HOME WOD | 260609 OPTIONAL STAMINA | 260609 OPTIONAL ACCESSCORY | Other Results |
THRUSTER MAX
(Weight, Int,  1 Rep Maxes (Cont.))
For load:
Thruster
3-3-2-2-1-1-1
Rx2: 3-3-3-3-3-3
| 1st | 135 Rx | Alex D Tue, Jun 9, 2026
Lindsey C Tue, Jun 9, 2026 | | 2nd | 130 Rx | Emily S Tue, Jun 9, 2026 | | 3rd | 125 Rx | Cayla Tue, Jun 9, 2026 | | 1st | 260 Rx | Jeremy Tue, Jun 9, 2026 | | 2nd | 255 Rx | Ezra Tue, Jun 9, 2026 | | 3rd | 235 Rx | Carson C Tue, Jun 9, 2026 |
| 1st | 165 Rx | Nidia Thu, Jul 10, 2025 | | 2nd | 145 Rx | McKenzie Thu, Jul 10, 2025 | | 3rd | 140 Rx | Lindsey C Thu, Jul 10, 2025 | | 1st | 295 Rx | Jeremy Thu, Jul 10, 2025 | | 2nd | 255 Rx | Ezra Tue, Jun 9, 2026 | | 3rd | 235 Rx | Carson C Tue, Jun 9, 2026 |
| Jeremy | 260 Rx | | | Ezra | 255 Rx | 2nd | | Carson C | 235 Rx | 3rd | | Thomas C | 225 Rx | 4th | | Chad | 225 Rx | 4th | | Matthew | 225 Rx | 4th | | Caleb Nu | 220 Rx | 5th | | Mike | 215 Rx | 6th | | Cooper T | 205 Rx | 7th | | Alex S | 195 Rx | 8th | | Justin U | 185 Rx | | | Chase To | 185 Rx | 9th | | Andrew | 165 Rx | 10th | | Gavin | 165 Rx | 10th | | Jake D | 155 Rx | 11th | | Ron | 155 Rx | 11th | | Lindsey C | 135 Rx | | | Alex D | 135 Rx | 4th | | Emily S | 130 Rx | 5th | | Cayla | 125 Rx | 6th | | Erika R | 115 Rx | 8th | | Alicia | 107 Rx | 10th | | Deena | 105 Rx | 11th | | Kori | 105 Rx | | | Katie E | 105 Rx | | | Megan M | 105 Rx | 11th | | Kelly S | 105 Rx | 11th | | Mark | 105 Rx | 13th | | Sarah B | 105 Rx | 11th | | Deanna | 95 Rx | 13th | | Lyndsie | 95 Rx | | | Jeanne | 90 Rx | 14th | | Gabriela | 85 Rx | 15th | | Adam | 75 Rx | 14th | | Jen | 65 Rx | 16th | | Melinda | 65 Rx | 16th | | Megan S | 55 Rx | | | Cecy | 35 Rx | 17th DB | | Emma L | ✅ Rx | |
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260609 PRE WOD
(Check In)
Pre-workout threshold rest test
1 round:
7 pull-ups
:05 rest
5 pull-ups
:05 rest
7 thrusters
:05 rest
5 thrusters
– Use workout variations.
– Focus on speed and quality of movement
| Jason B | Yes | | | Adam | Yes | | | Megan S | Yes | | | Deena | Yes | | | Jeanne | Yes | | | Jen | Yes | | | Chad | Yes | | | Emily S | Yes | | | Kori | Yes | | | Andrew | Yes | | | Mike | Yes | | | Cooper T | Yes | | | Erika R | Yes | | | Katie E | Yes | | | Chase To | Yes | | | Cecy | Yes | | | Cayla | Yes | | | Alicia | Yes | | | Ron | Yes | | | Jake D | Yes | | | Justin U | Yes | | | Thomas C | Yes | | | Dana F | Yes | | | Megan M | Yes | | | Alex D | Yes | | | Kelly S | Yes | | | Jeremy | Yes | | | Caleb Nu | Yes | | | Alex S | Yes | | | Carson C | Yes | | | Deanna | Yes | | | Emma L | Yes | | | Lyndsie | Yes | | | Mark | Yes | | | Gavin | Yes | | | Melinda | Yes | | | Matthew | Yes | | | Sarah B | Yes | | | Gabriela | Yes | |
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260609 METCON
(Time, Int, Sc)
On an 18:00 clock:
9-15-21 reps for time of:
Pull-ups
Thrusters (65/95 lb)
In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.
Intermediate:
9-12-15
Pull-ups
9-15-21
Thrusters (55/75 lb)
In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.
Scaled:
9-12-15 reps for time of:
Jumping pull-ups
Thrusters (35/45 lb)
Every :90 for the remaining time:
2 thrusters
– Practice mechanics with slightly heavier than workout load.
– Take the bar from the floor.
Masters:
On an 18:00 clock:
9-15-21 reps for time of:
Pull-ups
Thrusters (55/75 lb)
In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.
Intended Stimulus
-3:00-8:00.
-Pull-ups in 1-4 sets each round.
-Thrusters 1-3 sets each round.
-Rest no more than :10 at any point during Part 1.
-Unfamiliar psychological test with familiar movements.
-Part 2 is 3-6 attempts at a single heavy thruster.
| 1st | 4:08 Rx | Emily S Tue, Jun 9, 2026 | | 2nd | 7:25 Rx | Cayla Tue, Jun 9, 2026 | | 3rd | 8:20 Rx | Lindsey C Tue, Jun 9, 2026 | | 1st | 2:43 Rx | Jeremy Tue, Jun 9, 2026 | | 2nd | 2:58 Rx | Matthew Tue, Jun 9, 2026 | | 3rd | 4:04 Rx | Carson C Tue, Jun 9, 2026 |
| Jeremy | 2:43 Rx | | | Matthew | 2:58 Rx | | | Carson C | 4:04 Rx | | | Emily S | 4:08 Rx | | | Thomas C | 4:54 Rx | | | Caleb Nu | 4:54 Rx | | | Mike | 5:04 Rx | | | Ezra | 5:41 Rx | | | Chase To | 6:38 Rx | | | Justin U | 6:58 Rx | | | Andrew | 7:16 Rx | | | Cayla | 7:25 Rx | | | Chad | 7:37 Rx | | | Lindsey C | 8:20 Rx | | | Gavin | 8:34 Rx | | | Erika R | 8:56 Rx | | | Alex S | 9:35 Rx | | | Katie E | 9:49 Rx | | | Megan M | 10:56 Rx | | | Jake D | 11:18 Rx | | | Sarah B | 6:05 Int | | | Adam | 6:34 Int | | | Cooper T | 6:43 Int | Rx reps, 75# | | Kori | 7:20 Int | | | Deanna | 7:52 Int | | | Deena | 8:49 Int | | | Kelly S | 9:37 Int | | | Lyndsie | 4:59 Sc | | | Alicia | 5:01 Sc | Rx reps | | Cecy | 5:13 Sc | 15# DB thruster, rx reps | | Megan S | 5:18 Sc | | | Alex D | 5:29 Sc | Rx Weight and Reps | | Jeanne | 5:42 Sc | Int reps | | Melinda | 5:50 Sc | | | Ron | 6:12 Sc | 75# | | Gabriela | 7:20 Sc | | | Mark | 7:55 Sc | | | Jason B | 💪 | 9-15-21 KB swings, calorie bike, sit-ups | | Jen | 😁 | scaled | | Emma L | ✅ Sc | |
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260609 AT HOME WOD
(Time)
At-home option:
On an 18:00 clock:
9-15-21 reps for time of:
Dumbbell bent-over rows (30/40 lb)
Dumbbell thrusters
– Use two dumbbells.
Every :90 for the remaining time:
3 tempo dumbbell squats + 3 strict presses
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260609 OPTIONAL STAMINA
(Check In)
For as many sets as possible:
500-meter row at 2:00/1:50
500-meter row at 1:58/1:48
500-meter row at 1:56/1:46
– Continue to reduce by :02 in each set until failure.
– Rest 1:00 between intervals.
Notes/Stimulus & Goals
-The goal is to successfully complete at least 5 sets. Scale times as needed. If you row an 8:00/7:00 2K, start with the times listed. Start your intervals at 2:20/2:10 if your 2K is between 8:00-10:00.
-You must finish the interval on or under the indicated time. Finishing over time is considered a failed set, and the workout is over.
-Pace and recovery conditioning.
Strategy
-Set a goal to finish each set on or under the indicated time. Going faster will hinder you in the later sets.
-It will take about 100-200 meters to dial in your stroke rate and pace. Remember to breathe and pay attention to how hard and fast you pull. As the time in each set decreases, your stroke rate and how hard you pull are going to have to increase.
-Try to row :01 under the specific time you are trying to hit. If you waver for too long above the time, you’re likely not to hit it.
-Stand up during your rest time to flush the lactic acid out a little bit.
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260609 OPTIONAL ACCESSCORY
(Check In)
3 sets:
:20 single-arm ring plank hold (right)
:20 single-arm ring plank hold (left)
25 GHD sit-ups
Notes
-Lower a single ring down to a few inches off the ground. You can decrease the difficulty of the plank hold by walking your feet forward and making your body more vertical. Choose an option that allows you to complete each plank hold in 2 sets or less.
-Reduce volume and/or range of motion if you haven’t been training consistently with the GHD. Scale to 25 AbMat sit-ups as needed.
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