12/09/25 Competition Training wk10
- Aaron Marcelino
- Sep 6
- 1 min read
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

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