Name: Playbook - Noah Ohlsen - Week 1 - Day 1
Uploaded: 2021-01-18T11:49:35.780Z
Duration: 45 min
Description: Week 1 - Day 1

Jason

Loved it! It challenged me to increase weight💪🏾🍑

Maggie Cherie

David Viera Rey

Jorge

yangBAE

Numa Caizergues

Filipe Cordella

Just hit a pr power clean on my last rep! Let’s Go!

Jack Preston

Janis Putra

Fito

Amazing ! Thanks man ! Is there something made as a program whit warmup strength and WODs ?

Eugenio

Shrey

For time:
5-4-3-2-1
Squat snatch 225/235/245/255/265# (Add your own weights) 
10-10-10-10-10
Assault bike cals

rest as needed

For time:
5-4-3-2-1
Squat clean 275-285-295-305-315#
10-10-10-10-10
Row cals

For time:
5-4-3-2-1
Squat snatch 225/235/245/255/265# (Add your own weights) 
10-10-10-10-10
Assault bike cals

Stand holding a bar in front of your thighs and be sure you can wiggle your toes
Hold the bar with your snatch grip – far enough apart so that the bar is sitting in the crease of your hip.
Open your chest, pulling your shoulders down and back – referred to as “setting your back”—making sure to keep ribs and pelvis aligned.
Keep your shoulders directly over the bar and your arms relaxed
Keep your torso vertical and bend your knees. Be sure the bar doesn’t move down the thighs
Your legs should be bent about 30-45 degrees – you should feel as if you could jump from this position.

Snatch (full)

Assault bike

WOD 1

5-4-3-2-1
Squat clean 275-285-295-305-315#
10-10-10-10-10
Row cals

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

WOD 2

Week 1 - Day 1

Better directions on the rowing. It wasn’t clear so I ended up resting 30 sec in between each set

Delayna

Week 1 - Day 2

Pablo

Week 1 - Day 3

Jordan Lorenzo

Week 1 - Day 4

Subhajit

The snatches touch and go, was very exhausting.

Bur really liked all of that wod

Anthony Mota

Week 1 - Day 5

Week 2 - Day 1

Week 2 - Day 2

So fire all squats after each run, but everything was perfect

Patrick

Week 2 - Day 3

Week 2 - Day 4

Troy

All desdlift was hard, but excelleten wod

Week 2 - Day 5

Week 3 - Day 1

Week 3 - Day 2

An excellent wod, all the movements were fine

Week 3 - Day 3

Week 3 - Day 4

Chema

Week 3 - Day 5

Week 4 - Day 1

Week 4 - Day 2

Week 4 - Day 3

Wallball after rowing so fire, and i change the cal ski for 700mts running cause i don’t have ski. Rowing and the metcon in 35:21

25:11, I’m not very good at muscle ups, so those took me some time... fun workout though!

Week 4 - Day 4

The emom i did at 135, my shoulders was fire

Week 1 - Day 1

Community

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