Name: Playbook - Noah Ohlsen - W2 / D2
Uploaded: 2021-01-18T11:49:29.426Z
Duration: 45 min
Description: W2 / D2

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

Then
10 rounds for time: 
10 strict hspu 
10 CTB pull ups

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

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

Hands just outside shoulders-width
Start with arms extended
Elbows move forward during the descent
Abdominals remail braced
Descend until head touches the ground
Complete at full arm extension with open shoulders

Strict Handstand Push-up

Hands just outside of shoulder-width
Full grip on the bar
Start hanging with arms extended
Chest stays up with the eyes forward
Pull until chin is higher than the bar
Complete at full arm extension

Strict pull up

10 rounds for time

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

W2 / D2

Luca Induni

Britten

Johan

W1 / D1

Eirun

Shrey

W1 / D2

Agatino

W1 / D3

Patrick

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 :)

Noah

W2 / D1

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

W2 / D2

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