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

At home WOD - 13

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