TRANSFORMATIONS – Games Athlete Bethany Shadburne Before CF (and 10 of her Training Tips)

9 Partner WOD

Getting a fun partner wod in w/ my man ? last week

4 sets rest 2 min btwn rounds
15/15 cal bike
15/15 GHDSU
60 RKBS switch everything 10
60 wall balls switch every 10
120 DUs switch every 20

 

 
 
 
 
 
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A post shared by Bethany Shadburne (@bethanycf)

10 WARM UP

Warm up try it out!
3 sets
10 reps of each
Weighted deadbugs
Half kneeling pallof press
Front rack KB marches
Straight legged Glute bridge marches
X5 Tempo squats w/ KB
Then 2 sets
3 Max wall ball shots
3 Kneeling to stand jumps

 

 
 
 
 
 
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A post shared by Bethany Shadburne (@bethanycf)

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