03/10/25 Competition Training wk13

Individual

Warm-up (10 min):

- 3 min light cardio (row, bike, jog)

- Dynamic stretches

- Movement prep for WODs

WOD 1 (Conditioning - Week 13): 10min Cap

- For Time: 400m Run, 30 T2B, 20 Thrusters, 10 Burpees Over Bar, 5 Rope Climbs

WOD 2 (Cardio - Week 13):

- 20 Min EMOM:

Odd - 12/10 Cal Bike,

Even - 12 Burpees

WOD 3 (Strength - Week 13):10min Cap

- Build to 3RM Snatch

Cool Down (5-10 min):

- Light movement

- Static stretching

- Breathing exercise

Pairs

Warm-up (10 min):

- 3 min easy cardio (row, bike, jog)

- Partner mobility drills

- Dynamic movement prep

WOD 1 (Cardio - Week 13): 10min Cap

- For Time (Alt. Rounds): 200m Run, 15 Cal Bike, 20 DU

WOD 2 (Conditioning + Gymnastics - Week 13): 20min Cap

- Partner Chipper: 50 T2B, 40 Burpees, 30 Box Jumps, 20 Wall Walks, 10 rope Climbs

WOD 3 (Strength - Week 13):10min Cap

- Build to 3RM each: Snatch

Cool Down (5-10 min):

- Walk or light row

- Partner stretching

- Breathing and recovery