Name: Playbook - Noah Ohlsen - W2 / D6
Uploaded: 2021-01-18T11:48:48.454Z
Duration: 45 min
Description: W2 / D6

Jeff

Anthony Mota

For time:
15  hspu
30 CTB pull ups

Then

3 rounds:
5 DB hang clean to overhead press
10 DB step overs

Then
4 rounds for time
2 rope climbs 
6 sandbag cleans
2 snatch @155/185/205/225

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

For time

5 DB hang clean to overhead press
10 DB step overs

Set up in position for a dumbbell clean 
Hips and shoulders rise at the same rate
Then hips extend rapidly 
Shoulders shrug, followed by a pull under with the arms 
Dumbbells are received in a full squat, then stand 
Torso dips straight down
Hips and legs extend rapidly, then press under
Receive the dumbbells in a split position 
Bring feet together, one foot at a time
Complete when both feet are together with full hip, knee, and arm extension

Dumbbell hang clean & split jerk

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

3 rounds

2 rope climbs 
6 sandbag cleans
2 snatch @155/185/205/225

Grip rope overhead
Knees move as close as possible to chest
Feet cross
Keep rope along the center of the body
Uncross feet to pinch the rope
Pull with the arms while extending hips and legs
Reach arms overhead and release the wrapped rope to repeat
Spread feet to slide down

Rope climb

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

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)

4 rounds for time

W2 / D6

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.

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

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 / D6

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