GO!

6 minutes AMRAP:
25 Double Unders
10 No Pushup Burpees
100 meter run

Rest 1 minute
Repeat for 3 cycles (18 minutes of work)


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Nay Nay

5 Rounds for Time:

400M Run
20 Pullups
20 KB Swings (35/53)

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Shu

800M Run

4 Rounds:
10 Deadlifts (135/205)
15 Burpees
20 V-ups

800M Run

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Dubbin' Up

5 Rounds for Time:

20 Pullups
50 Dubs
40yd Overhead Walking Lunges (45/65)

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Heavy Hitter

Deadlift MAX

Then:

100 Burpees for time

Hilly

15 min AMRAP:

Hill run
10 Pushups

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Lighten the Load

4 Rounds:

30 OHS (45/35)
20 Press (45/35)
10 Burpees

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McFlurry

400M Run
21 Power Cleans (65/95)
21 Thrusters (65/95)
21 Pullups
400M Run
15 Power Cleans
15 Thrusters
15 Pullups
400M Run
9 Power Cleans
9 Thrusters
9 Pullups
400M Run

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You want me to do WHAT???

Start With:
5 Weighted pull up 20/35 10
Burpees

Then....
5 rounds:
200m Run
10 BW Deadlift
20 Lateral Hops

4 rounds:
200m Run
15 KBS
30 Double Unders

3 rounds:
20 Med Ball Cleans
40 Lunges (with medicine ball)

2 rounds:
200m Run
25 Burpees
50m Sprint

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Leg Shredder

400m Run

5 rounds:
10 Burpees
100m Sprint
20 Squat Jumps
100m Sprint
20 Hollow Rocks

400m Run

3 for 3

3 rounds:

30 Push Ups
30 Box Jumps
30 Wall Balls
30yd Lunges

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Runner

For time:

30 back squats
1 mile run

Metcon Madness

5 rounds:

400m Run
30 Air Squats
20 V-Ups
10 Push Ups
5 Burpees

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Idiocracy

21-18-15-12-9-6-3

Deadlift (65/95)
Push Press/Jerk (65/95)
Sprawls

Even=80 yds lunges
Odd=400M Run

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Okla-who??

4 Rounds:

20 Power Cleans (65/95)
400M Run
20 Pullups


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Pure Torture

7 Rounds:

4 Burpee Deadlift
3 Burpee Power Clean
2 Burpee Squat Clean
1 Burpee Squat Clean and Jerk
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The Mean 15

3 Rounds:

15 Deadlifts (115/155)
15 Burpees
15 Wall Balls
15 Dips

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The Compound

4 Rounds:

10 Overhead Squats(65/95)
15 Pullups
10 KB Swings
400M Run

We did this one on 7.8.09 at Wegner...times aren't exactly comparable though because we did truck drivers instead of KBS, and we didn't have to walk to the track...

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Ready to Run!

25-20-15:

Front Squat (65/95)
Push Jerk (65/95)
40yd Bear Crawl
200m-400m-800m

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America Rocks

4 rounds:

10 DB Power Cleans (25/35)
20 Thrusters (65/95)
30 Dubs/15 Burpees

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