top of page
Search
  • Writer's pictureJohn Fadel
    • Jun 6
    • 1 min read

New! Wednesday Booty with - Partner WOD


BB Hip thruster

Set up locations against the wall or rig

Building to a heavy set of 5

2min x 6 rounds building weight each round.


"Who's car we taking"

Buy-In: 400 meter RUN TOGETHER

--Then, 3 Rounds of:

22 Deadlifts (185/125 Ib)

22 Sit-Ups (22each) at the same time.

22 Pull-Ups

22 Hang Snatches(95/65 Ib option: Cleans (135/95 Ib)

22 Bar Facing Burpees (11each)at the same time.

22 handstand push-ups, or box push-ups

22 Front Squats (135/95 lb)

Cash-Out: 400 meter run


Partners switch as necessary. (Work split evenly) you can

*Use the same Barbell if you're doing the same weight.

Example: Partner 1: 6 DL While Partner 2 is resting. Then partner 2 does 6 while Partner one is resting. Until you complete the 22 reps.


With a running clock, complete the workout as fast as possible ("For Time"). Start with the buy-in of 400 meter Run. Then, proceed to the 3 rounds of the prescribed movements. Finally, complete the cash-out of 400m Run. Split the work as necessary.

Score is the time on the clock when the cash-out is completed.

89 views3 comments

Recent Posts

See All

Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov

Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%

Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente

bottom of page