12/09/25 Competition Training wk10

Individual

 Warm-up (10 min):

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

- Dynamic stretches

- Movement prep for WODs

WOD 1:

For Time 18min Cap:

100 Wall Balls

800m Run

60 Sit-Ups

40 DB Devil Press

20 Cal Bike

10 Pull Ups/Ring Rows

WOD 2:

10min EMOM

2 Power Clean + 4 Burpee over Bar

Cool Down (5-10 min):

- Light movement

- Static stretching

- Breathing exercise

Pairs

 Warm-up (10 min):

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

- Dynamic stretches

- Movement prep for WODs

WOD 1:

For Time 18min Cap:

400m Wall Ball Run (together)

40 Push Press

40 Front Squats

40 Wall Ball Sit-Up (sync)

300m Wall Ball Run

30 Push Press

30 Front Squats

30 Wall Ball Sit-Up (sync)

200m Wall Ball Run

20 Push Press

20 Front Squats

20 Wall Ball Sit-Up (sync)

100m Wall Ball Run

10 Push Press

10 Front Squats

10 Wall Ball Sit-Up (sync)

*Resting Partner keeps hold of Wall Ball

WOD 2:

10min EMOM

4 Partner Deadlift + 4 Burpee over Bar

Cool Down (5-10 min):

- Light movement

- Static stretching

- Breathing exercise