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  • Writer's pictureJohn Fadel

Wednesday PVX/PVF partner WOD

Bench Press Or Hip Thrusters

On the 2:00 x 10 Sets For Total Load:

10-9-8-7-6-5-4-3-2-1 Bench Press

*Must Be Unbroken Sets


- Barbell should be taken from a rack.

- Athletes can aim to build in weight each set.

- Start around 55-60% of your 1RM bench.

- If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

- Score: Enter loading used across.


28 Rounds for Time (with a Partner) 14 rounds (Single)-

25min time cap. Or to the end of class.

3 Bar Facing Burpees

3 Power Cleans (95/65 Rx 115/85 +135/95 b)

3 Front Squats

3 PushJerks

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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