Name: Playbook - Noah Ohlsen - W4 / D2
Uploaded: 2021-01-18T11:45:08.459Z
Duration: 45 min
Description: W4 / D2

did ski instead of row due to class wod using all rowers!

Kenzie

EMOM 12 min:
Odd- Assault bike 15 sec @1000 watts
Even - 14 pistols/14 GHD (alternate each set)

Then

EMOM 12 min:
Odd- Row 15 sec @2200+ cal/hour
Even- 2-3 rope climbs

Then

EMOM 12 min:
Odd- Assault bike 15 sec @1000 watts
Even- 12 bar facing burpees (8 step up alternating, then last 4 at full speed with a hop over)
Then

EMOM 12 min:
Odd- Row 15 sec @2200+ cal/hour
Even- amrap unbroken strict pull ups

Then

EMOM 12 min:
Odd- Assault bike 15 sec @1000 watts
Even- amrap unbroken strict hspu

Odd- Assault bike 15 sec @1000 watts
Even - 14 pistols/14 GHD (alternate each set)

Assault bike

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

Support pad set up so the hips are free with the legs slightly bent
Legs remain bent as the torso descends
One hand, or both, touch the ground
Legs extend to initiate the ascent
Abdominals remain braced
Complete when both hands touch the foot pad

GHD Sit-ups

EMOM

Odd- Row 15 sec @2200+ cal/hour
Even- 2-3 rope climbs

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

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

Odd- Assault bike 15 sec @1000 watts
Even- 12 bar facing burpees (8 step up alternating, then last 4 at full speed with a hop over)

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

Bar facing burpee

Odd- Row 15 sec @2200+ cal/hour
Even- amrap unbroken strict pull ups

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

Odd- Assault bike 15 sec @1000 watts
Even- amrap unbroken strict hspu

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

W4 / D2

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 / 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

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

W4 / D3

W4 / D4

W4 / D5

That was rough lol ripped up my hands but great one. Thanks for sharing

W4 / D2

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