top of page
  • Writer's pictureJohn Fadel

Wed partner WOD Strategy


30 sec each of:

Child’s Pose

Shoulder to Floor R/L    

Wrist Stretches  

Kneeling Front Rack Stretch

Down Dog  

Couch Stretch (Each Side)

Pigeon Pose (Each Side)      

Frog Stretch

Straddle Stretch

Partner Circuit (strategy)

  • 1 person will be doing the work while the other is in a hold time under tension position.

  • MAKE A STATEGY: If the parter breaks the hold partners SWITCH. You and your partner can break this up as much as you like.

  • Try to agree on a target for the work and when you will switch.

  • AMRAP- Score total amount of cals/reps complete. Between both partners.

4 min per movement

1:30 min between movements

2 laps

*Take a white board around to keep track of reps.


  1. 12/10 Total Cals Rower - Bicep curl hold at 90 single DB 50/35

  2. 8 Total DB Snatches 50/35 - split squat hold (lunge hold)

  3. 8 Total HS push-ups/Box push-ups- KB low squat hold

  4. 4 Total distance Sled push pull 4/3plates each end is 1 rep (before time, if you start a rep you can finish it) - Hollow core hold (boat hold)

67 views0 comments

Recent Posts

See All

Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio

On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7

Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a

bottom of page