Name: Playbook - Noah Ohlsen - Week 1 - Day 2
Uploaded: 2021-01-18T11:48:47.157Z
Duration: 45 min
Description: Week 1 - Day 2

Numa Caizergues

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

Delayna

Filipe Cordella

Janis Putra

Anthony Mota

Clem

Row 45 sec @1:30
Row 1:15 @2:05
x10
rest 2 min
Assault bike 45 sec @550
Assault bike 1:15 @275
x10

+

21-15-9
Hspu
Box jump overs 24"
Hand release push up 
Ski erg calories

Row 45 sec @1:30
Row 1:15 @2:05
x10
rest 2 min
Assault bike 45 sec @550
Assault bike 1:15 @275
x10

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

Assault bike

WOD 1

21-15-9
Hspu
Box jump overs 24"
hand Release push up 
Ski erg calories

Hands just outside shoulders-width
Start with arms extended
Descend until head touches ground
Elbows move forward during the descent
Hips and legs flex into a tucked position
Hips and legs extend rapidly, then arms press
Abdominals at full arm extension with a straight line of the body

Kipping Handstand Push-up

Flex the knees and hips and simultaneously drop shoulder down slightly with hands down.
Extend the knees, hips, and ankles rapidly.
Throw hands up/forward violently.
Jump to a squat stance with hips as high as possible. 
Step across the box with one step.
Jump or step off the box and repeat.

Box jump over

Hands begin directly below but slightly outside shoulder width 
 Maintain a straight body line between shoulder and ankle by squeezing the midline 
Elbows bend along the body, they do not flare out 
Chest to ground 
Lift hands off the ground at the bottom of the movement, then return them and press straight up, maintaining a solid midline

Hand release push-up

Stand in front of the machine with your feet shoulder-width apart.
Grab onto the handles, so your hands are above your head and slightly bent.
Then, pull the handles down in front of you as your bend your knees and push your hips back, as if you’re cross-country skiing.
Pull the cables down and back until your hands are down by your thighs, arms parallel to your torso.
Straighten your arm as much as you can.
Reverse the movement to bring your arms back up to starting position as you lift to your tip toes.
Immediately pull back down, lowering your heels to the ground, and continue repeating this movement pattern.

Week 1 - Day 2

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Week 1 - Day 2

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