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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

TWOW: 4 x 800m Run at RPE 8-9 FAST!!!! Rest as needed in 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 Strict HSPU...Read More

TWOW: 2 X 1600m Run at RPE 7.  Rest 10 minutes 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 no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both...Read More

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...Read More