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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

Inflation

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Spartan SGX

Strength/Skill

Wall Sit Wednesday II (AMRAP – Reps)

4 Rounds:

1:00 Wall Sit (35#/26# KB)

0:30 Max Goblet Squats (53#/35# KB)

-1:30 Rest-

Spartan SGX WOD

Inflation (AMRAP – Rounds and Reps)

16:00 AMRAP

50m Dumbbell Farmer’s Carry (50#/35#)

25/20 Calorie Row

12 Sandbag Squats (75#/50#)

6 Dumbbell Box Step Ups (24″/20″)