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... Read More
Competition/Skill WOD Week 17
TWOW: 30 Minute Run, no stopping. sprint 60 seconds every 5 Minutes. Sprint at RPE 8, Run at RPE 6 Skill WOD: -10 Minutes HS... Read More
Competition/Skill WOD Week 16
TWOW: 500 400 300 200 100 m Run and row each increment back to back, no rest Then….. Skill WOD: -10 Minutes HS walk practice... Read More
Competition/Skill WOD Week 15
TWOW: 10x 100m sprint forward, 100m jog backward Really focus on hamstrings on backward jog. Sprint at 9 RPE jog at 5 RPE Skill WOD:... Read More
Competition/Skill WOD Week 14
TWOW: 6x 200m Sprint, all out sprint, 200m walk recoveries Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold... Read More
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 WOW: 10 Minutes HS... Read More
Competition/Skill WOD Week 12
TWOW: 800, 600, 400, 200, 800, 600, 400, 200 Rest 1:1, RPE at 7 Skill WOW: 10 Minutes HS walk practice -3 x 45 sec... Read More
Competition/Skill WOD Week 11
TWOW: 8x 400m run with 100m walk recovery. Run at RPE 7 Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body... Read More
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... Read More
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... Read More