Competition/Skill WOD Week 22
Competition/Skill WOD Week 22

TWOW: 1600m As fast as possible Then….3x800m at RPE 7, rest 3 minutes between each 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

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Competition/Skill WOD Week 21
Competition/Skill WOD Week 21

TWOW: 800m, 600m, 400m, 200m RPE 8, rest 1:1   Then 7x100m sprints walk back 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 -Tabata alternating c2b and t2b -5x Peg Board

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Competition/Skill WOD Week 20
Competition/Skill WOD Week 20

TWOW: 3x1000m Run Rest 1:1 RPE 7 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 -Test: Max UB Bar Muscle Ups -EMOM 7 Minutes 5 Strict Pullup and 5 Strict HSPU No

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Competition/Skill WOD Week 19
Competition/Skill WOD Week 19

TWOW: 8x200m Run 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 Ring Muscle Ups-Scale number according to ability No Muscle ups yet?

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Competition/Skill WOD Week 18
Competition/Skill WOD Week 18

TWOW: 5x 400m Sprint at RPE 9 Rest 2 Minutes between each 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 -5x Peg Board ascents and descents as fast as possible, rest as

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Competition/Skill WOD Week 17
Competition/Skill WOD Week 17

TWOW: 30 Minute Run, no stopping. sprint 60 seconds every 5 Minutes.  Sprint at RPE 8, Run at RPE 6 Skill: -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 -3x ME Unbroken Ring Muscle

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Competition/Skill WOD Week 16
Competition/Skill WOD Week 16

TWOW: 500  400 300 200 100 m Run and row each increment back to back, no rest Skill WOD: 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 3x45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest 5x Peg Board climb, rest as needed in between.  Peg

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Competition/Skill WOD Week 15
Competition/Skill WOD Week 15

TWOW: 10x 100m sprint forward, 100m jog backward Really focus on hamstrings on backward jog.  Sprint at 9 RPE jog at 5 RPE Skill WOW 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 3x45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest 5x Peg Board

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Competition/Skill WOD Week 14
Competition/Skill WOD Week 14

TWOW: 6x 200m Sprint, all out sprint, 200m walk recoveries Skill WOD: 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 30 Strict HSPU as unbroken as possible, use deficit if easily done unbroken Tabata C2B/Tabata T2B, alternate ever round for 4 rounds each.  Keep perfect, long hollow body kip

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Competition/Skill WOD Week 13
Competition/Skill WOD Week 13

TWOW: 3 x 400m Runs RPE 8 with 2 minute rest 5 x 100m Sprints all out, walk back recovery SKILL WOD: 10 Minutes HS or HS walk  practice. 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 15 Minutes Peg board practice Tabata Toes to Bar-Practice perfect hollow body, feet together

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Competition/Skill WOD Week 12
Competition/Skill WOD Week 12

TWOW: 800, 600, 400, 200, 800, 600, 400, 200 Rest 1:1, RPE at 7 Skill WOD: 10 Minutes HS practice, no walk.  Try to hold static handstand off of wall as long as possible. 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked EMOM 5 Minutes 5 Strict HSPU and 5 Strict

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Competition/Skill WOD Week 11
Competition/Skill WOD Week 11

TWOW: 8x 400m run with 100m walk recovery.  Run at RPE 7 SKILL WOW: 10 Minutes handstand practice 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 10 Minutes freestanding HSPU practice or 20 strict hspu on wall if not ready for freestanding Tabata C2B Pullups 3×5 strict ring muscle ups or

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