How to do "Red Caps" WOD. Good scores for "Red Caps". Movement explanations. Video demos. Background story. And more...

Fear and violence spawn dreams as readily as kings or commoners, and the Redcaps are the kithain most closely tied to nightmares. They gain their name from their traditional headwear - a white cap, dyed red in their victims' blood. They are quick to …

Learn how to improve your handstand holds, weight shifting, and upper-body strength with targeted exercises for beginners and intermediate athletes. Plus, get a three-day practice plan to accelerate your progress and confidently walk on your hands in workouts. Post rounds and reps to the comments. Today’s workout is a longer-duration grind.

For time: (9:00 time cap) Warm-up (10 minutes): We have a mix of pulling, pushing, and midline work in our workout today. Use dead hang from both the bar and the rope to warm up the lats. With the push, start with some scapular push-ups and inchworms, and get some negatives in to get the handstand pushup pattern feeling loose.

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Below are some informational REDCap videos that can help you get started and gain a better understanding of the REDCap application and its functionality. NOTE: New versions of REDCap are released frequently, so the videos and other training resources below may reflect earlier software versions and thus may look slightly different than your system.

Their strikingly barred backs and gleaming red caps make them an unforgettable sight – just resist the temptation to call them Red-headed Woodpeckers, a somewhat rarer species that's mostly black on the back with big white wing patches. Learn the Red-bellied's rolling call and you’ll notice these birds everywhere.

Find the WOD that best fits you, right now! Click here to use our advanced search. Get ready to get sweaty! 1000's of Workouts are waiting for you! Benchmark, Memorial, Hero WODS, everything you need is just here! Post your fastest and slowest times to comments. Today’s workout contains three intervals.

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