Name: Playbook - Noah Ohlsen - W3 / D3
Uploaded: 2021-01-18T11:49:29.495Z
Duration: 45 min
Description: W3 / D3

Oh man. Failed at the 60 going to have to keep that grind going.

Jeff

Thomas Lopez

What do you mean by front squat and back squat's (-1) and (-2)?

Yukihiro

FOR TIME, 10 ROUNDS OF:
- 2 Bar Muscle up
- 4 Alt. Pistols
- 8 Kb Snatch, 24/32Kg (4L+4R)
(time cap 12 min)

Then

A. Snatch pulls; 1.1.1.1.1x5; rest 10 sec/rest 2 min 

B1. Front squat; amrap (-1) unbroken @325#; rest 30 sec
B2. Back squat amrap (-2) unbroken @325#

Then

For time:
20 wall balls 30# unbroken
40 wall balls 20# unbroken
60 wall balls 14# unbroken
If you fail to achieve a set unbroken, take a 5 min break and try again at the set you failed on. If you fail twice, move on

- 2 Bar Muscle up
- 4 Alt. Pistols
- 8 Kb Snatch, 24/32Kg (4L+4R)
(time cap 12 min)

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

Stand in an athletic stance, feet hip-width apart. Raise one foot slightly off the ground while you balance on the other.
Hold your arms straight out in front of you parallel to the floor with your palms facing downward.
Brace your core.
Hinge at the hips to begin lowering your body toward the ground. Don't allow the heel of your balance foot to leave the ground.
Your nonbalance leg should be extending straight out in front of you parallel to the floor while you descend downward.
At the bottom of the movement, your glute should be resting on your calf (on the balance foot side).
One you reach the bottom, pause and then begin moving back up into standing position.
Don't allow your raised foot to touch the floor before beginning the next repetition. Do as many reps as you can. This will not be high-volume work.
Switch legs and repeat.

Pistol squats

Deadlift kettlebell to the hip
Knees flex slightly, while hips push back
Lumbar curve maintained
Extend hips and legs
Heels down until hips and legs extend
Shoulder shrugs, followed by a pull with arm
Arm extends overhead, catching kettlebell on wrist
Complete at full hip, knee, and arm extension

Kettlebell snatch

10 rounds for time

Shoulder-width stance 
Hands just outside the shoulders
Loose, fingertip grip on the bar 
Elbows high
Hips descend back and down
Hips descend lower than knees 
Lumbar curve maintained 
Heels down
Knee in line with toes 
Complete at full hip, knee extension

Front squat

Shoulder- width stance 
Bar rest on upper back
Hands just outside shoulders
Full grip on the bar
Elbow pointed back
Hips descend back and down
Hips descend lower than knees 
Lumbar curve maintained 
Heels down
Knees in line with toes
Complete at full hip and knee extension

Back squat

20 wall balls 30# unbroken
40 wall balls 20# unbroken
60 wall balls 14# unbroken

If you fail to achieve a set unbroken, take a 5 min break and try again at the set you failed on. If you fail twice, move on

Shoulder-width stance
Hold ball at chest
Hips descend back and down
Hips descend lower than knees
Lumbar curve maintained
Knees in line with toes
Elbows stay off of knees
Hips and legs extend rapidly, then throw the ball to the target
Heels down until hips and legs extend
Catch the ball and smoothly descend into the next rep

Wallball

For time

W3 / D3

Luca Induni

Britten

Johan

W1 / D1

Eirun

Shrey

W1 / D2

Agatino

W1 / D3

Patrick Day

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.

W3 / D3

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