Competition/Skill WOD Week 3
Competition/Skill WOD Week 3

TWOW: 200m run, 200m jog X8 intervals-Run at 80%, jog at 50% 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 2
Competition/Skill WOD Week 2

TWOW: 6 X 400m Run with 200m Walk Back Recovery.  400m runs at RPE 8 SKill WOD: 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 1
Competition/Skill WOD Week 1

TWOW:  800m, 600m, 400m, 200m Rest 1:1 *Done at 7 RPE or 70% Followed by EMOM 10minutes 100m Sprints 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

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Competition/Skill WOD Week 52
Competition/Skill WOD Week 52

TWOW: 4 x 400m Sandbag Runs (weight of your choice) at RPE 8. Rest as needed between rounds to keep times within 5 seconds each round Then 4x400m run without sandbag, RPE 8, as fast as possible.  Rest as needed to keep times within 5 minutes Skill WOD: -10 Minutes HS Practice, walk, static, obstacle,

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Competition/Skill WOD Week 51
Competition/Skill WOD Week 51

TWOW: 20 Minute run, Fartlek style.  Alternating between 2 minutes fast at RPE 8 and 1 minute slow at RPE 5 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

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Competition/Skill WOD Week 50
Competition/Skill WOD Week 50

TWOW: 8 rounds, alternating each round for 4 rounds of each: Rest 1 minute between each 200m Run, all out sprint 25/20 cal Assault Bike, all out sprint 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 49
Competition/Skill WOD Week 49

TWOW: 1 Mile Sandbag Run RPE 7-8 Then…5x200m Sprint at RPE 8-9.  200m Walk recovery 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

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Competition/Skill WOD Week 48
Competition/Skill WOD Week 48

TWOW: 10x 30 second prowler push with 30 second rest.  RPE 8, weight 135/95 Then… EMOM 10 Minutes 100m Sprint 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 chest -EMOM

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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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