Name: Playbook - Noah Ohlsen - At home WOD - 13
Uploaded: 2021-01-18T11:46:58.173Z
Duration: 45 min
Description: At home WOD - 13

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

yangBAE

Sandrine Dehais

Semih

Marq

Jeff

4 rounds not for time:
20 chair dips
30 russian twists
20 tempo pushups (3 sec down, explode up)
30 sec side plank/side

20 chair dips
30 russian twists
20 tempo pushups (3 sec down, explode up)
30 sec side plank/side

- Sit down on the edge of the seat and place your hands behind your hips
- Lift your body off of the seat and walk your feet forward
- Slowly lower your body downward, keeping you elbows close to your body
- Extend your arms engaging your triceps to come up

Chair dips

- Lean back so your midsection creates a 45-degree angle with the floor
- Rotate from one side to the other
- Keep your feet of the floor

Russian twist

Hands-on the ground shoulder-width apart
Legs straight with only the balls of the feet on the ground 
Start with arms extended
Lower chest and thighs to the ground
Body remains rigid
Elbows move closer to the hips than the shoulders
Complete at full arm extension

Push-up

- Place your forearm on the floor
- Point your opposite hand up towards the ceiling and raise your foot up in the air
- Keep your core engaged during the entire movement

Star side plank

For time

At home WOD - 13

For an overweight beginner… I think it did the job🥵 7rds 5 burpees

Lydia

At Home WOD - 1

such a decent closure for today’s upper strength training

13:11 that was fuckin good bro, thank you. Especially the situps, they were killer.

Krisztian

Collin Gentle

At home WOD - 2

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

Sean Lamb

At home WOD - 3

Todd Myles Corrigan

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!

Jose Benavente

At home WOD - 7

10 rounds and 10 jump squats. It was good thank you🤙🏻💪🏻

At home WOD - 8

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

At Home WOD - 9

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

Brig

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

71 Burpees with doing Double Under’s! Loved this workout!

At Home WOD - 19

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

At home WOD - 13

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