Name: Playbook - Noah Ohlsen - At Home WOD - 9
Uploaded: 2021-01-18T11:46:01.103Z
Duration: 15 min
Description: At Home WOD - 9

Mike

yangBAE

7 completed rounds on this Sunday Funday! Have a great one Noah!

Todd Myles Corrigan

Semih

Jose Benavente

Love these body weight ones for that rise and grind. Can get them in before my 3 yr old wakes up!

Jeff

Daniel Flores

It’s not a hardest workout though “HomeWod” but it’s my favorite workout. Interesting and funny. Thank you from Russia))

Philip

Karen

Gerard Josep Garcia

10 min AMRAP
10 step back lunges
10 in out squats
10 v situps
30 second plank hold

10 lunges
10 in out squats
10 v situps
30 second plank hold

Stand erect with your feet hip-width apart, chest out, and shoulders back, maintaining the natural curvature of your spine. Your knees should be unlocked and your hand on your hips. This is your starting position.
Take a moderate-length step forward with one foot, descending to a point in which your rear knee approaches the floor without touching, maintaining your body's upright posture. Your front knee should bend about 90 degrees, but for knee health it should not be forward of the vertical plane that extends straight up from your toes. If so, take a slightly longer step.
From the bottom position, push back up from your forward foot, bringing it back beside the other.
Repeat on the opposite side for the required number of repetitions.

Bodyweight Lunges

- Start with your feet shoulder with apart
- Jump and land with a wider stance
- As soon as you land perform a squat
- Come back up jumping and placing your feet in the initial position

In out squats

Lie flat on the floor facing the ceiling. Extend your arms overhead, hands touching the floor.
Squeeze your abs and lift your shoulders and legs off the floor at the same time. Try to reach your hands to your feet.
Slowly return back to starting position.

V sit-up

- Place you forearms on the floor
- Keep your back straight and core engaged

Plank

Amrap

At Home WOD - 9

Jo🌸

Fred jabbour

At Home WOD - 1

Nicole

such a decent closure for today’s upper strength training

At home WOD - 2

18‘#done4theday^i literally just ran the entire floor to finish 400m/set

At home WOD - 3

I don’t understand the timings. It says 45 mins for this workout?

Matthew

At home WOD - 4

5rounds10’ modified pistols with a bench

Hafiz

At home WOD - 5

Anonymous

Kimberly

At home WOD - 6

Happy Sunday Funday! Have a great day Noah!

At home WOD - 7

At home WOD - 8

happy Chinese New Year of the tigerrrrrrr🐯12rds^

Shrey

At home WOD - 10

Lucas

Not as prescribed, but still happy to be able to do strict HSPUs

At home WOD - 11

The rep amounts were different from one page to another. On one page it says 40 second hold to 30 seconds to 20 glute bridges to 10 Supermans. But then when clicking to the actual workout the breakdown is 40-40-20-20. Wasn’t sure which to follow. This has come up in other WODS too.

Jacob P.

At home WOD - 12

12‘40”77✔️good activation for the new coming week

Sandrine Dehais

At home WOD - 13

It looks so easy but…#monday🥲🥲🔓

At home WOD - 14

Tough but a fun one! Didn’t enjoy the second mile at all couldn’t breathe !

Alexander Vasquez

At home WOD - 15

Thank you!! My favorite type of workout 🤗

At home WOD - 16

That was insane. Had a hard time to complete 18 reps/min. WOW!

Poorya

At home WOD - 17

Jonathan

At home WOD - 18

At Home WOD - 19

9:05 was my time! I pushed it to be sub 10! Thanks!

At Home WOD - 9

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