Name: Playbook - Noah Ohlsen - W4 / D6
Uploaded: 2021-01-18T11:49:47.343Z
Duration: 45 min
Description: W4 / D6

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

Gerard

EMOM 10 min:
Odd- 10-20 GHD
Even - 10 pistols
+
EMOM 10 min:
Odd- 6-10 bar muscle ups
Even- 6-10 unbroken hang power snatch 95#
+
EMOM 10 min:
Odd- 12 TTB/CTB (alternate per set)
Even- 4-8 two arm KB snatch 53#

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

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

EMOM

Odd- 6-10 bar muscle ups
Even- 6-10 unbroken hang power snatch 95#

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

Odd- 12 TTB/CTB (alternate per set)
Even- 4-8 two arm KB snatch 53#

Hands just outside shoulder-width
Full grip on the bar
Start hanging with arms extended
Initiate swing with shoulders
Alternate between arched and hollow position
Lift feet towards bar while in hollow position
At the same time, push down on the bar with straight arms
Both feet contact the bar between hands

Toes to bar (T2B)

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

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

W4 / D6

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.

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

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

W4 / D6

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