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Brenton

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Spartan SGX

Strength/Skill

Turkish Get Up (5 x 4)

Spartan SGX WOD

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

Hammer Time

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Spartan SGX

Strength/Skill

Spartan SGX WOD

Hammer Time (3 Rounds for reps)

4:00 AMRAP

500m Row

10 Dumbbell Clean & Jerks

Max Dumbbell Step Ups

-Rest 4:00-

4:00 AMRAP

400m Row

10 Dumbbell Clean & Jerks

Max Dumbbell Step Ups

-Rest 4:00-

4:00 AMRAP

300m Row

10 Dumbbell Clean & Jerks

Max Dumbbell Step Ups

Fight and Flight

By: 0

Spartan SGX

Strength/Skill

Kettlebell Bottoms Up Carry

Single-Arm KB Bottoms Up Carry

Spartan SGX WOD

Flight and Fight (Time)

5 Rounds for Time:

10 Plate Ground-to-Overheads (35#/25#)

50m Plate Single-Arm Farmer’s Carry (35#/25#)

25m Traveling Spider-Man Pushups

25m Backwards Bear Crawl

50m Plate Single-Arm Farmer’s Carry (35#/25#)

100m Run w/ Plate (35#/25#)

Rock & Pull

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Spartan SGX

Strength/Skill

Dumbbell Clean and Jerk

3 sets of 5 repetitions

1 set of max repetitions at same weight

Spartan SGX WOD

Rock & Pull (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Row

*2 DB Hang Power Clean and Jerks (50#/35#)

50m Single-Arm Overhead DB Carry (50#/35#)

(*Increase by 2 repetitions every round)

Stonehenge

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Spartan SGX

Strength/Skill

Bucket Carry (Weight)

EMOM 5:

5 Bucket Deadlifts

50m Bucket Carry

Stonehenge (AMRAP – Reps)

4 Rounds:

5:00 AMRAP

400m Run

25m Atlas Stone Carry

5 Burpees

25m Atlas Stone Carry

In time remaining…

AMRAP of “Cindy”

5 Pullups

10 Pushups

15 Air Squats

1:00 Rest Between Rounds

Python

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Spartan SGX

Strength/Skill

Turkish Get Up

Every 2:00 for 10:00 – 1 repetition per side

1 press in every phase of the movement

Spartan SGX WOD

Python (Time)

3 Rounds for Time:

400m Run

:30 Dead Hang

15 Double Kettlebell Swings (53#/35#)

50m Kettlebell Farmer’s Carry

Steam Engine

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Spartan SGX

Strength/Skill

Atlas Stone Cycles (Weight)

Every 1:30 x 5 Rounds:

5 Atlas Stone Sumo Squats (Tempo)

10m Atlas Stone Carry

5 Burpees

10m Atlas Stone Carry

5 Atlas Stone Sumo Squats (Tempo)

Tempo – 3130

Spartan SGX WOD

Steam Engine (Time)

4 Rounds for Time:

200m Run

10 Dumbbell Deadlifts (50#/35#)

8 Dumbbell Box Step Ups (24″/20″)

6 Strict Pullups

4 Dumbbell Devil Presses (50#/35#)

Drop Cycle

By: 0

Spartan SGX

Strength/Skill

Double Kettlebell Strength Complex (5 x 1)

1 Double Kettlebell Deadlift

4 Double Kettlebell Alternating Hang Power Cleans

1 Double Kettlebell Squat Clean

-1:30 Rest Between Sets-

Spartan SGX WOD

Drop Cycle (7 Rounds for reps)

7 Rounds:

AMRAP 2

20/15 Calorie Row

Max Burpees

-2:00 Rest Between Rounds-