The MMC – Run 11:00

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Modified Quarterfinal Event 1 (’21)
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5 Rounds
15 HR Push ups
15 (2) STO  50/35
15 Cal Row
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Row Sub – 200m

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L2   Modified HR Push ups,  Scale DB wt

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Cash In/Out
Coach’s Choice

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The MMC – Run 10:00

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Front or Back Squat
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Climb to a heavy 5 (which will be today’s 100%)
Then perform:

3 Rounds of Drop Sets:
5 reps x 100%
10 reps x 75%
15 reps x 50%
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Rest the amount of time it takes strip your bar
Rest 3-4 minutes between rounds
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EMOM-6
100m sprints

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The MMC – Run 8:00

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Saturday Morning Beatdown

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The Breakfast Club
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0:00 – 5:00
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Annie
50-40-30-20-10
Double Under
Sit-Up
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5:00 -10:00

Jackie’s half sister
500m Row
25 Thruster 45/35
15 Pull Ups
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For Time:
[Starting at finish time of “Jackie” or 10:00]
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2 Rounds of Kelly
400m Run
30 Box Jumps  24/20
30 Wall Balls  20/14
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Break on Wall Balls adds another round of “Kelly”
Score is time or 20 min Cap + uncompleted reps

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The MMC – Run 7:00

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Regional Team Event 7 (2014)
In teams of 2:
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500m
125 Double Unders
50 Deadlifts 275/185
50 T2B
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Row and Dubs at same time then flip flop
DL 1w/1r – rest holding the DL bar
T2B 1w/1r – rest hanging from PU bar
Must alternate every 5 DL/T2B

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L2   Singles x2,  225/155,  Knee ups
L3   Singles,  155/105,  Wt sit ups

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The MMC – Run 6:00

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Run Daddy!
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5 Rounds
AMRAP-3
200m w/ Med Ball
Max Wall Balls  20/14
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Rest 1 minute between Rounds

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L2   200m no Med Ball,  Scale Wall Ball

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Nate
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2 Muscle ups
4 HSPU
8 KBS 70/53

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L2   Bar MU / 4 C2B,  Abmat HSPU,  53/35
L3   4 PU / 4 PU Progressions,  :10 HS Hold + 4 Seated KB Presses,  35/20

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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

The MMC – Run 4:00

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Yardwork
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With a 10:00 clock
Row 2000/1600m
With remaining time:
Max Push ups
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Rest 2:00 then
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With a 10:00 clock
Bike 120/80 Cals
With remaining time
Max T2B

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L2   Modified Push ups,  Knee ups / Reverse Sit ups

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The MMC – Run 3:00

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Climb to a heavy complex
Then 5 x 1 Across
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1 Squat Clean
2 Front Squats

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Awful Annie (modified)
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50-40-30-20-10
Double Unders
Wt Sit ups  35/20
5-4-3-2-1
Clean  225/155

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L2   Pw Clean & 3 Front Squats,  Singles x2,  Scale Wt

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The MMC – Run 2:00

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Fortified
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3 Rounds
Row 1k
200 Farmers Carry (2) DB 50/35
50 Step ups (1) DB   24/20
25 GHDs 

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L2   Scale Farmer’s Carry & Step ups,  Wt Sit ups

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