Name: Playbook - Noah Ohlsen - W3 / D1
Uploaded: 2021-01-18T11:46:26.815Z
Duration: 45 min
Description: W3 / D1

My favorite conditioning piece. 35lb vest the best I could do.

Jeff

Learned to do CTB still can’t muscle up but it’s coming.

800m 50# sandbag run @70% effort
rest 1 min
800m 50# sandbag run @80% effort
rest 1 min
800m 50# sandbag run @90% effort

Then

15-12-9 reps of
Row calories
bar facing burpees
strict hspu
rest exactly 1 min

Then

4 rounds for time:
8 muscle ups
16 cals assault bike

Row calories
bar facing burpees
strict hspu

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

Begin facing the barbell
Perform burpee
Chest and things touching the ground 
Jump up and over barbell 
Repeat

Bar facing burpee

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

15-12-9

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

4 rounds for time

W3 / D1

Ryan

Luca Induni

Britten

W1 / D1

Eirun

Shrey

W1 / D2

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

Anthony Mota

W2 / D6

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

W3 / D1

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