15/08/25 Competition Training wk6

Individual

 Warm-up (10 min):

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

- Dynamic stretches

- Movement prep for WODs

WOD 1 (Cardio - Week 6):

- 3 Rounds: 500m Row + 20 DU or 40 SU + 5 Burpee

WOD 2 (Conditioning - Week 6):

- For Time: 21-15-9 KBS, Burpees, Air Squats

*100m Run betweeen sets

WOD 3 (Strength - Week 6):

- 5x5 Back Squat @ 75-85%

Cool Down (5-10 min):

- Light movement

- Static stretching

- Breathing exercises

Pairs

 Warm-up (10 min):

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

- Partner mobility drills

- Dynamic movement prep

WOD 1 (Cardio - Week 6):

- 2 Rounds: Partner 400m run + 10 OH DB Lunges (synch)+ 5 2DB Devil Press (synch)

WOD 2 (Conditioning + Gymnastics - Week 6):

- For Time (Split Reps): 30 T2B, 40 Burpees, 50 Wall Balls

*Partner must complete 100m before swappping

WOD 3 (Strength - Week 6):

- 5x4 Power Cleans each @ 70-80%

Cool Down (5-10 min):

- Walk or light row

- Partner stretching

- Breathing and recovery