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Semi-Truck

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Spartan SGX

Strength/Skill

Tire Flip (No Measure)

EMOM 10:

2 Tire Flips

Semi-Truck (Time)

3 Rounds for Time:

200m Sandbag Run (75#/50#)

2 Tire Flips

100m Kettlebell Farmer’s Carry (53#/35#)

*Rounds of Cindy

“Cindy”

5 Pullups

10 Pushups

15 Air Squats

*Round 1: 3 Rounds of Cindy

*Round 2: 2 Rounds of Cindy

*Round 3: 1 Round of Cindy

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 Hang Clean and Jerks (50#/35#)

-1 Minute Rest-

Then…

2 Rounds of:

20 Mountain Climbers

20 Dumbbell Goblet Squats (50#/35#)

Hands Up

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Spartan SGX

Strength/Skill

Pause Goblet Squat

1-2 second pause at bottom of the squat

Explode out of the bottom

Spartan SGX WOD

Hands Up (Time)

3 Rounds for Time:

10 Single-Arm Kettlebell Snatches (53#/35#)

5 Burpees

10 Single-Arm Kettlebell Overhead Lunges (53#/35#)

5 Burpees

10 Single-Arm Kettlebell Snatches (53#/35#)

5 Burpees

10 Single-Arm Kettlebell Overhead Lunges (53#/35#)

5 Burpees

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 50#/35# Dumbbells

Power Snatches – 1 50#/35# Dumbbell

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

Manmaker Strength

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Spartan SGX

Strength/Skill

Double Kettlebell Snatch Complex

1 Double Kettlebell Snatch

1 Eccentric Rack Return

1 Double Kettlebell Push Press

1 Double Kettlebell Snatch

1 Double Kettlebell Thruster

-1:30 Rest Between Sets-

Spartan SGX WOD

Manmaker Strength (Time)

For Time:

30 Dumbbell Manmakers (35#/25#)

*200m Run for Every Break
Break – Any time athlete lets go of dumbbells or stops after completing a repetition.

Flight and Fight

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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

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 Burpee Broad Jumps

25m Backwards Bear Crawl

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

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

Brenton

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Spartan SGX

Strength/Skill

Strength/Skill

Spartan SGX WOD

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