8.6.16 “Monti”

August 05, 2016

LOCAL HERO WOD

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

“Monti”
5 rounds for time of:
50 step-ups with 45/35-lb. barbell, 20/16-in. box
135-lb. power cleans, 15 reps
50 step-ups with 45/35-lb. barbell, 20/16-in. box
135-lb. power snatches, 10 reps

SCALED WOD
5 rounds
30 Barbell Step ups
15 Power cleans (moderate)
30 Barbell Step ups
10 Power Snatch (moderately heavy)

–You will all only get one barbell and must load and unload the bar after each step up to clean/snatch transition–
–You must use the same weight for the clean and the snatch
–Another substitution for the barbell step up could be a barbell front lunge–

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×15 Side plank Crunch Each side

STRENGTH
Superset with little to no rest in between sets
4×12 Bicep Curls (cable, barbell or DB)
4×12 Tricep Extensions (cable, barbell or DB)

ENDURANCE
Choose ONE of the following sports: (only perform this once a week)
5k Row for time

 

 PERFORMANCE & SPORT

A. “Monti”
5 rounds for time of:
50 step-ups with 45/35-lb. barbell, 20/16-in. box
135-lb. power cleans, 15 reps
50 step-ups with 45/35-lb. barbell, 20/16-in. box
135-lb. power snatches, 10 reps

B. Goat WOD
Practice 1 gymnastics Movements
EMOM 10-15 Minutes
Perform 3-5 reps

C. Beach Body
Superset with little to no rest in between
4×12 Bicep Curls (cable, barbell or DB)
4×12 Tricep Extensions (cable, barbell or DB)

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