10/10/25 Competition Training wk14

Individual

 Warm-up (5 min):

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

- Dynamic stretches

- Movement prep for WODs

WOD 1 (Cardio - Week 14):

- 20 Min EMOM:

Odd - 12/10 Cal Bike,

Even - 12 Burpees

WOD 2 (Conditioning - Week 14):20min Cap

- 3 Rounds For Time:

400m Run,

30 T2B,

20 Thrusters, 40/30kg

10 Ring Push Ups

Cool Down (5 min):

- Light movement

- Static stretching

- Breathing exercise

Pairs

Warm-up (5 min):

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

- Partner mobility drills

- Dynamic movement prep

WOD 1 (Conditioning + Gymnastics - Week 14):20min Cap

- Partner Chipper:

60 C2B Pull Ups,

50 T2B,

40 Burpees Over Bar,

30 Box Jumps,

20 Wall Walks

10 Ring Dips

5 Rope Climbs

WOD 2 (Cardio - Week 14):

- 4 Rounds For Time (Alt. Rounds): 20min Cap

400m Run,

15 Cal Bike,

20 DU

Cool Down (5 min):

- Walk or light row

- Partner stretching

- Breathing and recovery