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  • Writer's pictureJohn Fadel

Wednesday PVF/PVX: partner WOD

General Warm Up (6 Minutes) (with Abs)

Run prep line drills 

25’ down and back each 

  • Knuckle draggers

  • Quad walk 

  • Open the gate 

  • Lunge and reach 

  • Bunny hops 

  • Butt kickers 

  • Forward skips 

  • 8x Shuttle Run (increasing pace)

Sit Up Progression

  • :20 Superman

  • :20 Leg raise

  • :20 Tuck up 

  • :20 Sit Up 

  • :20 V-Up 


Push Press

Warm up to 60%

On the 2:00 x 5 Sets: 2 Push Press

* Start First Working Set at 60% & Build


AMRAP (with a Partner) in 12 minutes

7 Burpees

6/4 calorie Assault Airbike

6 Deadlifts

(Body weight)

Partners switch after each full round.


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 12-minute clock stops.


After Party 

6 Rounds 

:20 Max effort row sprint

50’ Double DB front rack lunge


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