Competition/Skill WOD Week 1


Competition/Skill WOD Week 1

 800m, 600m, 400m, 200m Rest 1:1
*Done at 7 RPE or 70%
Followed by EMOM 10minutes 100m Sprints

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)

-EMOM until failure: 1 Strict + 2 Kipping Ring Muscle Ups (scale reps as needed)

-Tabata C2B Pullups-stay consistent throughout

-Work up to heavy set of 10 per leg weighted pistols

No Muscle ups yet?

Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups

Bar Muscle up 3×5 kip to hip

Extra WODs:

5 Rounds

10 Sandbag over Shoulder 150/100

15 Burpees over Sandbag

20 Cal Assault Bike


AMRAP 8 Minutes

5 Power Snatch 135/93 (touch and go every round)

5 Bar Muscle Ups