Name: Playbook - Noah Ohlsen - W1 / D1
Uploaded: 2021-01-18T11:46:13.688Z
Duration: 75 min
Description: W1 / D1

Luca Induni

Britten

Johan

Really fun! I’m a beginner, so I did 145# on the cleans, but it was still tough

Patrick

Jeff

Daniele Militello

It was a great workout! I’m a big fan of heavier weight lifts combined with cardio.

Joseph Curry Jr.

Wow this looked a lot easier than I expected. Great WOD!

It was hard, my rest moment was in the clean, that calories plus run was fuego

Juan Diez

Guilherme Anjos

It was really good and hard!! I started today with your road to the games program

It didn’t specify the weight or if it was TNG. 
I gave myself 25min CAP
400m Row 
225-255-285-315#
20 cal bike

Kc Kerker

4 rounds for time:
400m run
4 power cleans (225/165)
20 cal assault bike

Then

Row
10 min easy 
+
4 min @ tough aggressive threshold effort
1 min easy recovery
x5 sets
+
10 min easy cool down

4 rounds for time:
400m run
4 power cleans
20 cal assault bike

Hip-width stance
Hands about one thumb's distance from hips
Hook grip on the bar
Shoulders slightly in front of the bar at set up
Lumbar curve maintained
Hips and shoulders rise at the same rate, then hips extend rapidly
Heels down until hips and legs extend
Shoulders shrug, followed by a pull under with the arms
Bar is received in a partial squat
Complete at full hip and knee extension with the bar in the front-rack position

Power clean

Assault bike

4 rounds for time

Row
10 min easy 

4 min @ tough aggressive threshold effort
1 min easy recovery
x5 sets

10 min easy cool down


Lock your feet into the straps. 
Pull the straps across the top of your foot. Secure them until they're tight to the point your feet do not slide around on the foot plate.
Get into the starting position.
Make sure to grab the handle firmly. You do not want it to slide out of your hands while you are rowing.
Push off the foot plate with your leg muscles. 
Keep your arms and torso in the original position.
Lean back into a 45 degree angle.

Row Intervals

W1 / D1

Eirun

Shrey

W1 / D2

Agatino

W1 / D3

I’m either going to be in the best shape ever or dead. Most likely both. Lol this is awesome.

W1 / D4

Eric

W1 / D5

Tyrel

Didn’t do well. Struggling right out of the gate. Finished the whole thing though.

W1 / D6

Hard but fun. It's training so I sub by 3km bike and 700m

Thomas Lopez

I did 20lb and 18lb instead of 30lb and 20lb
Time cap 43:16 :)

Noah

W2 / D1

W2 / D2

W2 / D3

W2 / D4

W2 / D5

Anthony Mota

W2 / D6

My favorite conditioning piece. 35lb vest the best I could do.

Learned to do CTB still can’t muscle up but it’s coming.

W3 / D1

Hardest workout I’ve done man wow. Should have split that up.

W3 / D2

Oh man. Failed at the 60 going to have to keep that grind going.

What do you mean by front squat and back squat's (-1) and (-2)?

Yukihiro

W3 / D3

W3 / D4

Maybe Wright a pace on row. And I scaled by 10 bmu. Not good intensity for me.

W3 / D5

W3 / D6

W4 / D1

did ski instead of row due to class wod using all rowers!

Kenzie

W4 / D2

W4 / D3

W4 / D4

W4 / D5

That was rough lol ripped up my hands but great one. Thanks for sharing

W1 / D1

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