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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Competition/Skill WOD Week 10
Competition/Skill WOD Week 10

TWOW: 20 Minute Run, Fartlek Style (400m at 80%, followed by 200m at 50%) or if no way to calculate distance, 1:20 at 80%, 0:30 at 50% Skill WOW: 10 Minutes HS walk practice, add HS walk maze if proficient 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 10 minutes Freestanding

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Competition/Skill WOD Week 9
Competition/Skill WOD Week 9

TWOW: 1200m Run, 800m Run, 600m Run, 400m Run, 200m Run Rest 2 Minutes between each, RPE 7-8 Skill WOW: 10 Minutes HS walk practice, add obstacles if advanced 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 15-20 toe to bar into ring muscle up, rest as needed between reps 3

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Competition/Skill WOD Week 8
Competition/Skill WOD Week 8

TWOW: 5 x 400m Run with 200m walk recovery at 80% 5 x 200m Run with 100m walk recovery at 90% Skill WOW: 10 Minutes HS Walk practice, try to stay in hollow body, chin slightly tucked, add obstacles if good at hs walk HS position Practice: against wall in hollow body position, 3×20 shoulder

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Competition/Skill WOD Week 7
Competition/Skill WOD Week 7

TWOW: 1 Mile Time Trial (as fast as possible) 10 minute rest, then 10x100m Striders (long stride, about 60% speed) 100m walk back recovery Skill WOW: 10 Minute HS Walk Practice (if can walk 50ft unbroken, add obstacles) 3×45 sec hollow body holds against wall, absolutely no arch, chin tucked EMOM 5 Minutes: 1 Strict

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Competition/Skill WOD Week 6
Competition/Skill WOD Week 6

TWOW: 5x Split 300s(200m Sprint, 100m jog, 100m sprint) 200m walk recoveries Skill WOW: 10 Minutes HS Walk Practice 3x45sec Perfect Hollow Body postition Handstand Hold against the wall.  Absolutely no arch, chin tucked into chest 30 Strict HSPU, if easy, add deficit 50 Chest to bar pullups as unbroken as possible Tabata L Sit

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Competition/Skill WOD Week 5
Competition/Skill WOD Week 5

TWOW 3x800m Run with 400m Walk Recovery 3x1000m Bike with 1:1 Rest Recovery Skill WOW 10 Minutes Handstand Walk Practice Tabata Toes to Bar Tabata Chest to bar *alternating rounds of each movement for 8 rounds* Work on perfect hollow body for each 5 rounds as many strict ring muscle ups then +2 kipping. Rest

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Competition/Skill WOD Week 4
Competition/Skill WOD Week 4

TWOW: 4 Rounds 400m Run/200m Farmer carry 53s/35s no rest between rounds Skill WOW 10 Minutes HS walk practice Tabata Toes to Bar x 8 rounds 20x False Grip Ring Pullup to chest with 3 second hold at chest EMOM 5 Minutes 4/3 strict ring muscle ups or 5/4 Kipping Ring Muscle Ups or 15

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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 Handstand Walk Practice EMOM 5 Minutes 5/4 Ring Muscle Ups (unbroken if possible), if do not have consecutive muscle ups yet, accumulate 15 total reps 30x ring dips with 3 second hold at bottom of dip 5 Minutes Triple

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