Name: Playbook - Noah Ohlsen - W1 / D4
Uploaded: 2021-01-18T11:49:26.302Z
Duration: 45 min
Description: W1 / D4

Eirun

Patrick

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

Jeff

It was great, and the combination of bar muscle ups with cleans I love it, but I had to scale it, my pr is 275 and did it at 255.

Thanks for the work men ⚡️🙏🏽

Juan Diez

It was hard, but my perfomance improve a lot !! Thanks a lot !!

Caio Vinicius G

Today I'm not good at bar muscle ups, so I did Ringdips+Ringrow instead.
And
10 Pwoer Snatch #115
45mins time over..! :)

Noah

For time:
50 cals assault bike
100 GHD sit ups
50 cals assault bike

Then

6 bar muscle ups
18 squat clean (135/95)
12 bar muscle up
12 squat clean (225/185)
18 bar muscle ups
6 squat clean (315/225)

Then

Power snatch from high blocks; 1 rep on the 30 seconds for 30 reps @185#

Rest as needed between workouts

For time:
50 cals assault bike
100 GHD sit ups
50 cals assault bike

Assault bike

Support pad set up so the hips are free with the legs slightly bent
Legs remain bent as the torso descends
One hand, or both, touch the ground
Legs extend to initiate the ascent
Abdominals remain braced
Complete when both hands touch the foot pad

GHD Sit-ups

For Time

6 bar muscle ups
18 squat clean 135
12 bar muscle up
12 squat clean 225#
18 bar muscle ups
6 squat clean 315#

Hands just outside shoulder-width
Full grip on the bar
Start hanging with arms extended
Initiate swing with shoulders  
Alternate between arched and hollow positions
Drive hips towards the bar while in the hollow position
At the same time, push down on the bar with straight arms
Torso leans forward 
Complete at full arm extension at support position

Bar muscle up

Hip-width stance 
Hands about one thumb's distance from hips
Hook grip on the bar until rack position 
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 at the bottom of a front squat
Complete at full hip and knee extension with the bar in the front rack position

Clean

Muscle-ups and Squat Clean

Power snatch from high blocks; 1 rep on the 30 seconds for 30 reps @185#

Hip-width stance
Hands wide enough that bar rests in crease of hips when legs and hips are extended
Hook grip on the bar
Shoulders over or 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 pulled overhead keeping the legs straight
Complete at full hip, knee, and arm extension with the bar over the middle of the foot

Power snatch

Power Snatch every 30 sec

W1 / D4

Luca Induni

Britten

Johan

W1 / D1

Shrey

W1 / D2

Agatino

W1 / D3

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!

Kenzie

W4 / D2

W4 / D3

W4 / D4

W4 / D5

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

W1 / D4

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