Name: Playbook - Noah Ohlsen - Week 1 - Day 5
Uploaded: 2021-01-18T11:48:48.832Z
Duration: 45 min
Description: Week 1 - Day 5

The snatches touch and go, was very exhausting.

Bur really liked all of that wod

Anthony Mota

Numa Caizergues

Janis Putra

Patrick Day

3 sets with 20# ruck:
Row 800m
5 muscle ups
50 air squats
Ski erg 400m
rest as needed to recovery

+

A1. Touch and Go power snatch; 10-15 reps @115# x2; rest 30 sec
A2. Parallette hspu; 10 reps x2; rest 30 sec
A3. Handstand walk obstacle; up and over in both directions x2; rest as needed

3 sets with 20# ruck:
Row 800m
5 muscle ups
50 air squats
Ski erg 400m
rest as needed to recovery

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

Set the rings approximately shoulder-width apart
Use false grip or regular grip on the rings
Start hanging with arms extended
Initiate the swing with the shoulders
Alternate between hollow and arched position
Drive the hips towards the rings while in the hollow position
Pull the rings to the sternum as the torso leans back
Move the chest over the rings, hands and below stay close to the body
Complete at full arm extension in the support position

Ring muscle ups

Shoulder width stance 
Hips descend back and down
Hips descend lower than knees 
Lumbar curve maintained 
Heels down 
Knees in line with toes
Complete at full hip and knee extension

Air Squat

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.

Ski erg

WOD 1

A1. Touch and Go power snatch; 10-15 reps @115# x2; rest 30 sec
A2. Parallette hspu; 10 reps x2; rest 30 sec
A3. Handstand walk obstacle; up and over in both directions x2; rest as needed

Hip-width stance
Hands wide enough that bar rests in crease of hips when legs and hips are extended
Hook grip on the bar
Shoulders over or 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 pulled overhead keeping the legs straight
Complete at full hip, knee, and arm extension with the bar over the middle of the foot

Power snatch

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

Place hands just outside shoulder-width
Kick up to a handstand
Keep the arms extended and push up through the shoulders
Abdominals remain braced spine neutral
Allow weight to shift to one side
move unloaded arm forward
Shift weight to the front hand and repeat

Week 1 - Day 5

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Week 1 - Day 5

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