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Clustered

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Spartan SGX

Strength/Skill

Farmer’s Carry / Jump Rope Complex

EMOM 8:

Odd – 50m Single-Arm Farmer’s Carry

Even – :30 max High Knee Single Unders

Clustered (AMRAP – Rounds and Reps)

10:00 AMRAP

15 Calorie Row

10 Dumbbell Deadlifts (50#/35#)

5 Dumbbell Clusters (50#/35#)

50m Dumbbell Farmer’s Carry* (50#/35#)

*One arm over head

Hammer Time

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Spartan SGX

Strength/Skill

Unilateral Shoulder Press / Deadlift (Weight)

EMOM 10:

5 Single-Arm Kettlebell Shoulder Press

5 Single-Leg Kettlebell Deadlifts
Shoulder Press done from kneeling lunge position – front rack to overhead press

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

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

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 Double Kettlebell Overhead Carry

Dumbbell Adderall

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Spartan SGX

Spartan SGX WOD

Dumbbell Adderall (AMRAP – Reps)

0:00 – 10:00:

1 Mile Run

In time remaining, Max Dumbbell Clean and Jerks (50#/35#)

10:00 – 13:00:

Rest

13:00 – 20:00:

800m Run,

In remaining time, Max Dumbbell Power Snatches (50#/35#)

20:00 – 23:00:

Rest

23:00 – 27:00:

400m Run,

In remaining time, Max Dumbbell Thrusters (35#/20#)

Clean and Jerks, Thrusters – 2 Dumbbells

Power Snatches – 1 Dumbbell

Scuffed Shoes

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Spartan SGX

Strength/Skill

Dead Hang / Jump Rope

Dead Hang / Jump Rope Complex

10:00 EMOM

Odd: 30 Seconds Dead Hang

Even: 30 Seconds Max High Knee Single Unders

Spartan SGX WOD

Scuffed Shoes (Time)

For Time:

:30 Dead Hang*

400m Run

100m Bucket Carry

200m Run

1 Rope Climb

400m Run

100m Dumbbell Farmer’s Carry (50#/35#)

200m Run

2 Tire Flips

400m Run

:30 Dead Hang*

*2 Shoulder Taps every :10