29/08/25 Competition Training wk8

Individual

 Warm-up (10 min):

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

- Dynamic stretches

- Movement prep for WODs

WOD 1 (Cardio - Week 8):

- 2 Rounds: 1000m Row + 20 Hand release Push-Ups + 40 DU or 80 SU

WOD 2 (Conditioning - Week 8):

- For Time:

5 Rope Climbs + 10 Ring Dips /10 Rope Get Ups + 15 Ring Push Ups

3 Rope Climbs + 8 Ring Dips / 6 Rope Get Ups + 10 Ring Push Ups

1 Rope Climb + 6 Ring Dips / 3 Rope Get Ups + 5 Ring Push Ups

- 100m Run Between Sets

WOD 3 (Strength - Week 8):

- Snatch Ladder

F-25, 27.5, 30, 32.5, 35, 40, 42.5, 45, 47.5, 50

M- 40, 45, 50, 52.5, 55, 57.5, 60, 62.5, 65, 70

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 (Conditioning + Gymnastics - Week 8):

- For Time (Split Reps):

10 Rope Climbs, 20 Burpees, 30 Ring Dips, 40 Pull Ups, 50 Wall Balls

WOD 2 (Cardio - Week 8):

- 2 Rounds: Partner 400m Run, 40 Hand release Push-Ups, 60 Sit-Ups, 80 Squats

WOD 3 (Strength - Week 8):

- Snatch Ladder

F-25, 27.5, 30, 32.5, 35, 40, 42.5, 45, 47.5, 50

M- 40, 45, 50, 52.5, 55, 57.5, 60, 62.5, 65, 70

Cool Down (5-10 min):

- Walk or light row

- Partner stretching

- Breathing and recovery