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)...Read More
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...Read More
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...Read More
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...Read More
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)...Read More
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...Read More
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...Read More
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...Read More
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...Read More
