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  • Writer's pictureJohn Fadel

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.

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Nicole NeVille
Nicole NeVille
Jun 07, 2023

This was a great switch up for Wednesdays. Fun to do partner work


Kenzie Barlow
Kenzie Barlow
Jun 07, 2023

Also forgot - hip thrusters:

Started at 205 ended at 275. Failed 285.


Kenzie Barlow
Kenzie Barlow
Jun 07, 2023

I always enjoy the partners WODs. More like this please.

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