Daily WOD
 | Sat, Jun 21 2025 |  |
| PARTNER MONTI | 250621 AT-HOME WOD | 250621 OPTIONAL ACCESSORY | 250621 OPTIONAL RUN CONDITIONING |
PARTNER MONTI
(Reps, Int, Sc,  HEROS 1)
AMRAP 30 with a partner:
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
15 cleans (95/135 lb)
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
10 snatches (95/135 lb)
Rx2: (15/25 lb); (65/95 lb)
Rx3: 30 KB goblet hold step-ups (12/18 lb) (12/12 in); (35/45 lb)
Intended Stimulus:
-3+ rounds.
-Step-ups in less than 3:00.
-Cleans and snatches each in less than :90.
-Partner version of the Hero workout, Monti, honoring Sgt. 1st Class Jared C. Monti.
| 1st | 511 Rx | Nidia Sat, Jun 21, 2025 | | 2nd | 482 Int | Robbie Sat, Jun 21, 2025
Emily S Sat, Jun 21, 2025 | | 3rd | 454 Int | Katie E Sat, Jun 21, 2025 | | 1st | 462 Rx | Tom Sat, Jun 21, 2025
Jeremy Sat, Jun 21, 2025 |
| Nidia | 511 Rx | 1st | | Jeremy | 462 Rx | 1st w/ Tom | | Tom | 462 Rx | 1st w/ Jeremy | | Emily S | 482 Int | 2nd 35/85/65 | | Robbie | 482 Int | 2nd 35/85/65 | | Katie E | 454 Int | 3rd w/Carlie 85/65/35# | | Lindsey C | A bunch Int | W/ Deanna | | Jason B | 👍🏻 | scaled | | Kelly P | 👍🏻 | scaled | | Rebecca P | 👍🏻 | scaled | | Taylor B | 👍🏻 | scaled | | Justin U | 👍🏻 | scaled | | Emily Br | 👍🏻 | scaled | | Evan B | 👍🏻 | scaled | | Carlie | 👍🏻 | scaled | | Deanna | 👍🏻 | scaled |
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250621 AT-HOME WOD
(Reps)
At-home option:
AMRAP 30 with a partner:
50 single-dumbbell back-rack step-ups (35/50 lb) (20/20 in)
15 double-dumbbell cleans (35/50 lb)
50 single-dumbbell back-rack step-ups (35/50 lb) (20/20 in)
10 double-dumbbell snatches (35/50 lb)
– If no box is available to step up onto, substitute lunges.
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250621 OPTIONAL ACCESSORY
(Check In)
EMOM 8:
Min. 1 | :15-:30 L-sit hold
Min. 2 | 10-15 weighted GHD hip extensions (15/25 lb)
NOTES:
-Perform the L-sit holds either from the hang or parallettes.
-Scale L-sit holds to keep your knees level with or above your hips by bending one or both of your knees as much as is necessary to do so.
-Use a light dumbbell or plate for the GHD hip extensions.
-Complete just 1 set each minute; don’t attempt to accumulate more work by performing multiple sets.
-Rest the remainder of each minute after finishing your set.
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250621 OPTIONAL RUN CONDITIONING
(Check In)
On a 20:00 clock:
Jog at a steady pace
NOTES:
-Finish out the day and week with a steadily-paced, 20-minute jog.
-Practice running with good technique on tired legs rather than worrying about your distance or pacing.
-Work to avoid excessive vertical oscillations where you bounce up and down as you run; keep your feet close to the ground and a slight forward lean with your chest up on every step.
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