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Power Output

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Spartan SGX

Strength/Skill

Pause Goblet Squat (3 sets of 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

Mountain Climb

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Spartan SGX

Strength/Skill

Bucket Carry (Weight)

EMOM 5:

5 Bucket Deadlifts

50m Bucket Carry
Perform with heavier weight compared to previous time

Spartan SGX WOD

Mountain Climb (Time)

For Time:

2 Rounds of…

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

20 Mountain Climbers

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

-1 Minute Rest-

Then…

2 Rounds of:

200m Run

10 Dumbbell Single-Arm Hang Clean and Jerks (50#/35#)

-1 Minute Rest-

Then…

2 Rounds of:

20 Mountain Climbers

20 Dumbbell Goblet Squats (50#/35#)

Stonehenge

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Spartan SGX

Strength/Skill

Bucket Carry (Weight)

EMOM 5:

5 Bucket Deadlifts

50m Bucket Carry

Spartan SGX WOD

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

Mud Pit

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Spartan SGX

Strength/Skill

Kettlebell Strength Complex

1 Double Kettlebell Full Clean Thruster

1 Double Kettlebell Push Press

1 Double Kettlebell Thruster

3 Tempo Romanian Deadlifts

Tempo = 3130

-1:30 Rest Between Sets-

Spartan SGX WOD

Mud Pit (Time)

3 Rounds for Time:

400m Run

21 Double Kettlebell Snatches (35#/26#)

15 Mountain Climbers

9 Burpee Pullups

50m Bear Crawl

Chill Pill

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Spartan SGX

Strength/Skill

Dead Hang / Wall Sit

3 Rounds:

Round 1…

0:30 Dead Hang

0:30 Weighted Wall Sit

Round 2…

1:00 Dead Hang

1:00 Weighted Wall Sit

Round 3…

1:30 Dead Hang

1:30 Weighted Wall Sit

Weight – 53#/35# Kettlebell

Spartan SGX WOD

Chill Pill (Time)

For Time:

3 Rounds of…

200m Run

10 Sandbag Front Squats (75#/50#)

Directly Into…

2 Rounds of…

400m Run

50m Kettlebell Farmer’s Carry (53#/35#)

Directly Into…

1 Round of…

50 Burpees

Exhaust Pipe

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Spartan SGX

Strength/Skill

Pullup Complex (5 x 1)

1 Dead Hang Pullup

1 Strict Pullup

1 Kipping Pullup

1 Chest-to-Bar Pullup

Spartan SGX WOD

Exhaust Pipe (AMRAP – Rounds and Reps)

12:00 AMRAP

15/12 Calorie Row

10 Box Jumps / Drop Squats off Box (24″/20″)

15 Kettlebell Swings (53#/35#)