Name: Playbook - Noah Ohlsen - W3 / D4
Uploaded: 2021-01-18T11:49:46.851Z
Duration: 45 min
Description: W3 / D4

Jeff

FOR TIME:
- 10m Overhead Lunges, 45/70Kg
- 10m Handstand Walk
- 15 Ring Muscle-up
- 10m Handstand Walk
- 10m Overhead Lunges, 45/70Kg
- 20 Shoulder to Overhead, 45/70Kg

Then

FOR TIME:
- 2 Squat Clean, 75/110Kg
- 150m Assault Run
- 2 Squat Clean, 75/110Kg
- 150m Assault Run
- 2 Squat Clean, 75/110Kg
- 150m Assault Run
- 2 Squat Clean, 75/110Kg
- 150m Assault Run
- 2 Squat Clean, 75/110Kg

Row 30 min

- 10m Overhead Lunges, 45/70Kg
- 10m Handstand Walk
- 15 Ring Muscle-up
- 10m Handstand Walk
- 10m Overhead Lunges, 45/70Kg
- 20 Shoulder to Overhead, 45/70Kg

Stand with your feet hip distance apart. Hold the plate (or ball or dumbbells) overhead, locking out your arms and engaging your core.
Keeping your belly tight, take a step forward with your right foot, coming into a lunge with both knees at 90-degree angles. Gently tap your left knee to the floor.
Immediately step your left foot forward, coming into a lunge, gently touching your right knee to the floor.
This counts as one rep.

Overhead walking lunge

Place hands just outside shoulder-width
Kick up to a handstand
Keep the arms extended and push up through the shoulders
Abdominals remain braced spine neutral
Allow weight to shift to one side
move unloaded arm forward
Shift weight to the front hand and repeat

Handstand walks

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

Hip-width stance
Hands just outside of shoulders
Elbows slightly in front of the bar
Full grip on the bar
Bar moves over the middle of the foot
Torso and legs static
Heels down
Shoulders push up into the bar
Complete at full arm extension

Strict press

For time

- 2 Squat Clean, 75/110Kg
- 150m Assault Run
- 2 Squat Clean, 75/110Kg
- 150m Assault Run
- 2 Squat Clean, 75/110Kg
- 150m Assault Run
- 2 Squat Clean, 75/110Kg
- 150m Assault Run
- 2 Squat Clean, 75/110Kg

Hip-width stance 
Hands about one thumb's distance from hips
Hook grip on the bar until rack position 
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 at the bottom of a front squat
Complete at full hip and knee extension with the bar in the front rack position

Clean

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

W3 / D4

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

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

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 / D4

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