Name: Playbook - Noah Ohlsen - W1 / D3
Uploaded: 2021-01-18T11:44:57.183Z
Duration: 45 min
Description: W1 / D3

Eirun

Agatino

Brig

did regular rope climbs and scaled weight back on dumbbell step overs. but overall really good day! very fun

Kenzie

Time over on 30 push-ups
But,
Im happy but hungry!!
LOL

Noah

3 rounds for time
run 400m
6 sandbag over shoulder (150/100)
12 Hang squat clean thruster (135/95)

Then

5 rounds for time:
2 legless rope climbs
8 DB step overs (70/50)
16 power clean (115/85)

Then

For time:
25 cals row
50 wall ball (30/20)
25 cal row
100 wall ball (20/14)
25 cal row

Rest as needed between workouts

3 rounds for time
run 400m
6 sandbag over shoulder
12 Hang squat clean thruster

Stand over Sandbag
Hips down and close to the bag
Grip bag with the forearms and hands forward
Hips and shoulders rise at the same time
Keep the bag close
Open the hips fast to full extension
Throw bag over the shoulder

Sandbag over the shoulder

Hang squat clean thruster

3 rounds for time

5 rounds for time:
2 legless rope climbs
8 DB step overs 70#/hand
16 power clean 115#

One arm reaches up the rope while the other holds
Lead arm pulls the body as high as possible
Then bottom arm reaches up the rope, repeating pull
Continue to alternate pulling arms to ascend

Legless rope climb

Grab a pair of dumbbells and hold against side at arm's length. Palms facing each other.
Begin exercise by stepping onto platform with your left foot and squatting down into a lunge.
Stand up with your weight on left leg(the leg on the platform) and step forward with right foot over platform and plant foot on the ground.
Squat down into lunge and push yourself back up. This completes one rep. Repeat movements back to starting position.

Dumbbell step over

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

5 rounds for time

For time:
25 cals row
50 wall ball 30#
25 cal row
100 wall ball 20#
25 cal row

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.

Rower

Shoulder-width stance
Hold ball at chest
Hips descend back and down
Hips descend lower than knees
Lumbar curve maintained
Knees in line with toes
Elbows stay off of knees
Hips and legs extend rapidly, then throw the ball to the target
Heels down until hips and legs extend
Catch the ball and smoothly descend into the next rep

Wallball

For Time

W1 / D3

Luca Induni

Britten

Johan

W1 / D1

Shrey

W1 / D2

Patrick Day

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

Jeff

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 :)

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!

W4 / D2

W4 / D3

W4 / D4

W4 / D5

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

W1 / D3

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