Competition/Skill WOD Week 29
Competition/Skill WOD Week 29

TWOW: 3x 800m Run at RPE 6 3x400m Run at RPE 6 Rest 2 Minutes 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

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Competion/Skill WOD Week 28
Competion/Skill WOD Week 28

TWOW: 2x800m run at RPE 7, rest 1:1 4x200m sprints at RPE 9, rest 2 minutes 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 27
Competition/Skill WOD Week 27

TWOW: 800, 600, 400, 200, 400, 600, 800m Runs.  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 -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both

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Competition/Skill WOD Week 26
Competition/Skill WOD Week 26

TWOW: 5x 400m Run at RPE 8, rest as needed to stay within 5 seconds for each 400m 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

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Competition/Skill WOD Week 25

TWOW: 2 Mile run RPE 7 Then, 10x 100m striders 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 5 Strict Pullups AND 5 Strict HSPU (both

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Competition/Skill WOD Week 24
Competition/Skill WOD Week 24

TWOW: 4x400m runs at RPE 7.  200m recovery jog at RPE 3 in 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 23
Competition/Skill WOD Week 23

TWOW: 8x 200m runs at RPE 7, 100m 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 Strict HSPU (both every minute) -3x

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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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