WOD Blog

Tue, Jun 9

Tomorrow

6.9.2026

(Check In)
Warm-up
EMOM 8:
Min. 1 | bike, row, ski, or run
Min. 2 | 5 left-arm dumbbell windmills + 5 presses
Min. 3 | 5 right-arm dumbbell windmills + 5 presses
Min. 4 | 10 PVC pass-throughs + 10 PVC front squats

1 set:
30 jumping jacks
5 kip swings
5 kip swings + press down
5 pull-ups
5 front squats
5 push presses
5 thrusters

1 set:
1:00 bike, row, ski, or run (moderate to fast pace)
10 pull-ups
10 thrusters
– Use workout load and variations.

Workout
NarF
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.

Stamina
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.

Accessory
3 sets:
:20 single-arm ring plank hold (right)
:20 single-arm ring plank hold (left)
25 GHD sit-ups

Stretching
1 set:
1:00 recovery bike
10 hamstring scoop stretches
10 walking quad stretches
10 walking Spiderman stretches
10 leg cradles
1:00 child’s pose
– Perform stretches with 5 reps out and 5 reps back.