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The Lucky One

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Spartan SGX

Strength/Skill

Kettlebell Bottoms Up Carry (3 sets for max weight/distance)

Single-Arm KB Bottoms Up Carry

The Lucky One (AMRAP – Reps)

4:00 AMRAP:

150 Double Unders

100m Dumbbell Single-Arm Overhead Carry (50#/35#)

Max Wall Balls in time remaining

4:00 Rest, then…

4:00 AMRAP:

125 Double Unders

100m Dumbbell Single-Arm Overhead Carry (50#/35#)

Max Wall Balls in time remaining

4:00 Rest, then…

4:00 AMRAP

100 Double Unders

100m Dumbbell Single-Arm Overhead Carry (50#/35#)

Max Wall Balls in time remaining

Gritty Paradise

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Spartan SGX

Spartan SGX WOD

Gritty Paradise (AMRAP – Rounds and Reps)

Teams of 2

30:00 AMRAP:

400m Sandbag Run

8 Alternating Pullups

12 Alternating Dumbbell Box Step Ups (35#/25#)

20 Lateral Burpee Jump Overs (Partner in Plank)
400m Run: Partners do together, switch sandbag as needed

Pullups: Both hang from bar at same time, alternating repetitions

Box Step Ups: Both on opposite sides of box, alternating repetitions

Burpee: Partner 1 completes 10 repetitions, jumping over Partner 2 (holding a plank) at top of burpee, then switch

Power Output

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Spartan SGX

Strength/Skill

Pause Goblet Squat (3 x 8)

1-2 second pause at bottom of the squat

Explode out of the bottom
Aim for a heavier weight than last week

Spartan SGX WOD

Power Output (Time)

3 Rounds for Time:

10 Jump Squats

10 Plyo Pushups

10 Jump Lunges

50m Lateral Ape Walks

250m Row

10 Dumbbell Renegade Rows (50#/35#)

10 Dumbbell Power Cleans (50#/35#)

10 Dumbbell Push Presses (50#/35#)

50m Lateral Ape Walks

250m Row

The Ghost

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Spartan SGX

Strength/Skill

Metcon (No Measure)

Row Technique

Double Under Practice

Spartan SGX WOD

The Ghost (3 Rounds for reps)

6 Rounds:

1:00 – Row for Calories

1:00 – Burpees

1:00 – Double-Unders

1:00 – Rest

For today’s effort, we will have (3) separate scores. Totals of each movement. Total calories across the six rounds as the first score, total burpees across the second, and total double-unders across the third.

Bolt Cutter

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Spartan SGX

Spartan SGX WOD

Bolt Cutter (AMRAP – Rounds and Reps)

25:00 AMRAP (with a partner):

400m Sandbag Run (75#/50#)

Then, while partner Dead Hangs…

2 Dumbbell Manmakers (35#/25#)

4 Dumbbell Box Step Ups (24″/20″)

8 Jumping Lunges
*Partners complete sandbag run together, switching sandbag as needed. Partner 1 dead hangs while Partner 2 completes manmakers, step ups and lunges. Then Partner 1 completes movements while Partner 2 dead hangs