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  • Writer's pictureJohn Fadel
    • Jun 20
    • 1 min read

Wed Booty/Partner WOD

Deficit Lunges 12min 4 each leg, static or step up.

*Front foot elevated on 45lb plate.

*Key is to drive through the heel.

*Back leg is for balance.

6 rounds x 2min

-Start at half your body weight and build each round.

-Inbetween each round 20 clam shells with bands.


30 Rounds for Time (with a Partner)- 30min time cap. Or to the end of class.

3 Bar Facing Burpees

3 Power Cleans (135/95 b)

3 Front Squats (135/95 lb)

3 PushJerks (135/95 lb)

3 Bar Facing Burpees

Every 5 minutes, complete:

100 meter Partner Run (half the length curb and back)


Rules:

Switch after completing 1 full round! You go, I go!

With a running clock, complete 30 rounds of the prescribed work as fast as possible ("For Time").

Every 5 minutes, complete 100 meter Run with your partner. Athlete must complete 1 full round before switching.

Score is the time on the clock when the last round of the Bar Facing Burpees is completed.

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