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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Competition/Skill WOD Week 35
Competition/Skill WOD Week 35

TWOW:  10x 100m Hill Sprints at RPE 9, 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 -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute)

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Competition/Skill WOD Week 34
Competition/Skill WOD Week 34

TWOW: Since it is icy, we will use assault bike Every 2 Minutes for 20 Minutes 25/20 Cal Bike at RPE 8.  Get off of bike and walk for remainder of the 2 minute intervals.   Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec

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Competition/Skill WOD Week 33
Competition/Skill WOD Week 33

TWOW: Alternate Run/Row, no breaks 500m/500m, 400m/400m, 300m/300m, 200m/200m, 100m/100m RPE 7 Then…. EMOM 7 Minutes 100m Sprints 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

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Competition/Skill WOD Week 32
Competition/Skill WOD Week 32

TWOW: 5x 400m run RPE 7 Then EMOM 7 Minutes 100m Sprint at 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

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Competition/Skill WOD Week 31
Competition/Skill WOD Week 31

TWOW: 2 mile run at RPE 6 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) -3×10 Per Leg Weighted

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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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