Name: Playbook - Noah Ohlsen - W2 / D3
Uploaded: 2021-01-18T11:49:10.428Z
Duration: 45 min
Description: W2 / D3

Amanda .45 

13-11-9-7-5 reps of muscle up & squat snatch

Then

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

Set the rings approximately shoulder-width apart
Use false grip or regular grip on the rings
Start hanging with arms extended
Initiate the swing with the shoulders
Alternate between hollow and arched position
Drive the hips towards the rings while in the hollow position
Pull the rings to the sternum as the torso leans back
Move the chest over the rings, hands and below stay close to the body
Complete at full arm extension in the support position

Ring muscle ups

Stand holding a bar in front of your thighs and be sure you can wiggle your toes
Hold the bar with your snatch grip – far enough apart so that the bar is sitting in the crease of your hip.
Open your chest, pulling your shoulders down and back – referred to as “setting your back”—making sure to keep ribs and pelvis aligned.
Keep your shoulders directly over the bar and your arms relaxed
Keep your torso vertical and bend your knees. Be sure the bar doesn’t move down the thighs
Your legs should be bent about 30-45 degrees – you should feel as if you could jump from this position.

Snatch (full)

13-11-9-7-5

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

Pull the bar to the hip
Lower the bar, going as low at the top of the knees
Drive bar back into the hip
Pull bar up to your chest, keeping your elbows tight to the body
Drop and squat underneath the bar
Stand up and press out of the lower position

Hang squat clean

W2 / D3

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 / D2

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 / D3

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