Competition/Skill WOD Week 1

TWOW-Track workout of week-To be done on rest day as active rest

800m, 600m, 400m, 200m Rest 1:1

*Done at 7 RPE or 70%

Followed by EMOM 10minutes 100m Sprints

Skill WOW(workout of the week):

30 Strict HSPU UBAP (unbroken as possible) if this is easy, add 45lb plate deficit

Tabata C2b/T2b alternating rounds for 12 rounds instead of 8 (6 per movement)

EMOM 5 Minutes 2 Strict Ring Muscle Ups+2 Kipping

10 Min HS Walk Practice

Extra Conditioning

These can be done as add ons to regular wods whenever you feel.

Conditioning:

4 Rounds

25 UB Wall Balls

50 UB Double Unders

7 UB Ring Muscle Ups

*2-3 Minute rest between rounds, to be done as all out sprints*

5 Rounds

10 DB Squat Cleans 50/35lb dbs (2 dumbbells, one head of db must hit the ground)

10 Burpees over dumbbells

*No rest between rounds*