Competition/Skill WOD Week 47
Competition/Skill WOD Week 47

TWOW: 1 Mile Run as fast as possible, then 4x200m Striders(longer stride, exaggerate running form) at RPE 5-6 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict

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Competition/Skill WOD Week 46
Competition/Skill WOD Week 46

TWOW: 20 Minute Sled Pull (move the whole time, will not be a run), every 5 minutes release sled and sprint 200m Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM

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Competition/Skill WOD Week 45
Competition/Skill WOD Week 45

2x 800m Run at RPE 7.  Two minute rest between 2x 400m Run at RPE 8.  Two minute rest between 5x100m all out sprints. Two minute rest between Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely

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Competition/Skill WOD Week 44
Competition/Skill WOD Week 44

TWOW: 6x 200m Sprint RPE 8-9, 200m walk rest EMOM 7 Minutes 100m Sprint RPE 8-9 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND

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Competition/Skill WOD Week 43
Competition/Skill WOD Week 43

TWOW: 4 x 800m Run at RPE 8-9 FAST!!!! Rest as needed in between Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU

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Competition/Skill WOD Week 42
Competition/Skill WOD Week 42

TWOW: 2 X 1600m Run at RPE 7.  Rest 10 minutes between Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both

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Competition/Skill WOD Week 41
Competition/Skill WOD Week 41

TWOW: 6x100m Uphill sprint with sled, release sled at 100m and sprint 300m more for 400m total.  Rest 2 min between each.  RPE 8 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to

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Competition/Skill WOD Week 40
Competition/Skill WOD Week 40

TWOW: 1600m RPE 7, 1200m RPE 7, 800m RPE 8, 400m RPE 8, 200m AFAP, Rest 1:1 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups

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Competition/Skill WOD Week 39
Competition/Skill WOD Week 39

TWOW: 8x 200m Sprint at RPE 8.  Rest 90 seconds Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute)

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Competition/Skill WOD Week 38
Competition/Skill WOD Week 38

TWOW: 6x Split 300s (sprint 200m. jog 100m, sprint 100m) at RPE 8, 200m walk recovery Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5

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Competition/Skill WOD Week 37
Competition/Skill WOD Week 37

TWOW: 8x100m Up hill sprint with sled 45/25, walk back recovery.  RPE 8 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both

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Competition/Skill WOD Week 36
Competition/Skill WOD Week 36

TWOW: 6x 400mRun at RPE 7, Recovery 2 min Then 8x 100m Sprint at RPE 9, walk back recover Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict

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