Name: Playbook - Noah Ohlsen - Week 1 - Day 4
Uploaded: 2021-01-18T11:48:55.237Z
Duration: 45 min
Description: Week 1 - Day 4

Numa Caizergues

Jordan Lorenzo

Filipe Cordella

5 min amrap:
1-2-3-4-etc hang power clean 185#
1-2-3-4-etc bar muscle up

rest 5 min

5 min amrap:
5 hang power clean 135#
5 pull ups

rest 5 min

5 min amrap:
10 hang power snatch 95#
10 pull ups

5 min amrap:
1-2-3-4-etc hang power clean 185#
1-2-3-4-etc bar muscle up

Hip-width stance
hands about one thumbs distance from hips
Hook grip on the bar
Lumbar curve maintained
Deadlift the bar to the hang position
Extend hips and legs rapidly
Heels down until hips and legs extend
Shoulders shrug, followed by a pull under with the arms
Bar is received in a partial front squat
Complete at full hip and knee extension with the bar in the front rack position

Hang power clean

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

WOD 1

5 min amrap:
5 hang power clean 135#
5  pull ups

Hands just outside shoulder-width 
Start hanging with arms extended
Initiate swing with shoulders 
Alternate between arched and hollow positions
From the arched position, drive legs towards the bar
At the same time, push down on the bar with straight arms
Then pull with the arms
Pull the chin higher than the bar
Allow torso to move forward while descending 
Legs move back, placing body into arched position for next rep

Butterfly pull up

WOD 2

5 min amrap:
10 hang power snatch 95#
10 pull ups

Hip-width stance
Hands wide enough that bar rests increase of hips when legs and hips are extended
Hook grip on the bar
Lumbar curve maintained
Deadlift the bar to the hang position
Extend hips and legs rapidly
Heels down until hips and legs extend
Shoulders shrug, followed by a pull under with the arms
Bar is received in a partial front squat
Complete at full hip, knee, and arm extension with the bar over the middle of the foot

Hang power snatch

Hands just outside shoulders-width
Full grip on the bar
Start hanging with arms extended
Initiate swing with shoulders
Alternate between arched and hollow position
Drive hips towards the bar while in the hollow position
At the same time, push down on the bar with straight arms
Rapidly extend hips, then pull with arms
Pull until chin is higher than the bar
Initiate descent by pushing away from the bar

Kipping pull up

WOD 3

Week 1 - Day 4

Jason

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

Maggie Cherie

David Viera Rey

Week 1 - Day 1

yangBAE

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

Janis Putra

Week 1 - Day 3

Subhajit

The snatches touch and go, was very exhausting.

Bur really liked all of that wod

Week 1 - Day 4

Community

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