22/08/25 Competition Training wk7

Individual

Warm-up (10 min):

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

- Dynamic stretches

- Movement prep for WODs

WOD 1 (Cardio - Week 7):

- 3 Rounds: 250m Row + 200m Run + 20/15 Cal Bike

WOD 2 (Conditioning - Week 7):

- For Time: 21-15-9 2DB Devil Press, Pull-Ups or Ring Rows

WOD 3 (Strength - Week 7):

- 5x3 OH/Front Squat @ 75-85%

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 7):

- 3 Rounds (YGIG): 200m Run, 10 DB Renegade Rows, 7.5m DB OH walking Lunges

WOD 2 (Conditioning + Gymnastics - Week 7):

- For Time (Split Rep): 20 Handstand Push-Ups, 30 Pull-Ups, 40 Burpees, 50 Wall Balls

WOD 3 (Strength - Week 7):

- 5x4 Power Snatch each @ 70-80% (Synch)

Cool Down (5-10 min):

- Walk or light row

- Partner stretching

- Breathing and recovery