18/07/25 Competition Training wk2

Individual

 Warm-up (10 min):

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

- Dynamic stretches

- Movement prep for WODs

WOD 1 (Cardio - Week 2):

- 4 Rounds: 200m Run + 10 Cal Row + 20 Sit-Ups

WOD 2 (Conditioning - Week 2):

- AMRAP 10: 10 Wall Balls, 10 Burpee Box Jumps, 10 Wall Ball Lunges

WOD 3 (Strength - Week 2):

- EMOM 10: 5 Deadlifts @ moderate weight

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 2):

- Partner Relay: 3 Rounds each: 200m Run + 10 Cal Bike + 20 Sit-Ups

WOD 2 (Conditioning + Gymnastics - Week 2):

- AMRAP 10 (Alt. Rounds): 5 HSPU or Penday Row, 10 Toe to Bar or Knee Raises-ups, 15m OH Walking Lunges or Front Rack Lunges

WOD 3 (Strength - Week 2):

- EMOM 10: 3 Front Squats (shared bar) + 5 Synchro Sit-ups

Cool Down (5-10 min):

- Walk or light row

- Partner stretching

- Breathing and recovery