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  • Writer's pictureJohn Fadel

Wed Partner WOD + Booty

Mobility when you enter the gym

:30sec each

Child’s Pose

Shoulder to Floor (:30 Each Side)  

Down Dog  

Up Dog

Couch Stretch (Each Side)

Pigeon Pose (Each Side)    

Spiderman Hold (Each Side) 


BB Hip thruster: 10min

Set up locations against the wall or rig

-Start light and build to a heavy 4

Rnd1 8

Rnd2 8

Rnd3 6

Rnd4 6

Rnd5 4

Rnd6 4

1:30 x 6 rounds building weight each round.

Pair up.


YOU GO I GO- (use board to keep track of rounds.)

AMRAP (with a Partner) in 12 minutes

Barbell Complex - 115/75#

7 DL

8 Bentover rows

3 Front squats

3 SOH


3min rest - Grab Dumbells


AMRAP (with a Partner) in 12 minutes

7 Burpees

5 Box overs

3 Right-Arm Dumbbell Snatch (50/35 Ib)+(60/40)

3 Left-Arm Dumbbell Snatch


For both AMRAPs: On a 12-minute clock, with a partner, perform as many rounds and repetitions as possible ("AMRAP") of the prescribed work in the order written. One partner works at a time. Partner 1 completes a round, then Partner 2 completes a full round, then switch again. Continue in this way for the full 12 minutes.

Score is the total number of rounds and repetitions completed together before the 12Min.




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2 Comments


Kenzie Barlow
Kenzie Barlow
Jun 28, 2023

With Hayley

Round 1: 20 +8 65#

Round 2: 14 25# db

Like

Jami Caldwell
Jami Caldwell
Jun 28, 2023

With Layne. 15 + 1 65# then 12 + 1 30#

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