Name: Playbook - Noah Ohlsen - Week 1 WOD 5
Uploaded: 2021-01-18T11:49:58.141Z
Duration: 45 min
Description: Week 1 WOD 5

yangBAE

Meghan

Shrey

Awesome workout! Favorite so far. New PR on the jerk into the squats.

Jeff

Good but I havn't access to a skierg si I ran with my dog

Thomas Lopez

OHS (Overhead Squat) 4x5 
Choose a weight that will allow optimal stability and positioning. Only increase to a challenging weight when you feel completely confident.

FS (Front Squat) 4x5
+ 20-50# on whatever you used for OHS. 

then

Run 4 min 
Row 4 min 
Assault bike 4 min 
Ski erg 4 min

Shoulder-width stance
Wide grip on the bar
Shoulders push up into the bar
Armpits face forward
Hips descend back and down
Hips descend lower than knees
Lumbar curve maintained
Heels down
Bar moves over the middle of the foot 
Knees in line with toes
Complete at full hip and knee extension

Overhead squat (OHS)

Shoulder-width stance 
Hands just outside the shoulders
Loose, fingertip grip on the bar 
Elbows high
Hips descend back and down
Hips descend lower than knees 
Lumbar curve maintained 
Heels down
Knee in line with toes 
Complete at full hip, knee extension

Front squat

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

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

Week 1 WOD 5

Jo🌸

Samppa

Week 1  WOD 1

Travis 

Daissy Salinas

Week 1 WOD 2

٩(ˊᗜˋ*)و 
8’14”55
#gooddayyouall^

Week 1 WOD 3

21‘42”49
4snatches I did alternate version #pumped😁

Nicolas

Week 1 WOD 4

Saturday morning 💕
let’s turn it 🆙✌🏻

Patrick Day

Week 2 WOD 1

Nice one , 205LB clean & jerk= horrible! Have to get stronger with that. But at 47 I’ll take it for now!

Week 2 WOD 2

Ryan

2 rounds 25 reps, got little Harry towards the end. Fun WOD!

Week 2 WOD 3

160 reps. I was also juggling my toddler, which slowed me down a bit

Week 2 WOD 4

Good I sub run by 30 cal bike and rope climb by 1 ascent peg board

Week 2 WOD 5

Happy f* holidayssss🎄🤶✅🫶🏻❤️‍🔥

rosie

Week 3 WOD 1

Week 3 WOD 2

Week 3 WOD 3

10’36”75 
Get it done smoothly #wednesdayoverallactivation

Week 3 WOD 4

2 rounds + 84 reps , had 3 rounds in me. Next time

Brutal. 3 rounds hard time with OHS but got it in.

Week 3 WOD 5

Changed it up a little, I don’t have Assault bike or a Ski erg. So did 3 Rd’s of 20 cal row/10 HSPU, 3 Rd’s of 20 cal run/10 burpees, 3 Rd’s of 20 cal row/10 HRPU, 3 Rd’s of 20 cal run/10 pull-ups. 2 min rest between = 45:49

Benito

Week 4 WOD 1

Good workout. 
25:23
I used 75# barbell for the first two rounds, then rx for the last

Week 1 WOD 5

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