Name: Playbook - Noah Ohlsen - Week 2 - Day 2
Uploaded: 2021-01-18T11:48:51.613Z
Duration: 45 min
Description: Week 2 - Day 2

yangBAE

Numa Caizergues

Filipe Cordella

For time:
36-30-24
Wall balls 30#
GHD sit ups
Row calories

+

For time:
Ski erg 600m
12 sandbag over shoulder 150#
12 DB devil's press 50#/hand
Ski Erg 600m
12 sandbag over shoulder 150#
12 DB devil's press 50#/hand
Ski erg 600m

Shoulder-width stance
Hold ball at chest
Hips descend back and down
Hips descend lower than knees
Lumbar curve maintained
Knees in line with toes
Elbows stay off of knees
Hips and legs extend rapidly, then throw the ball to the target
Heels down until hips and legs extend
Catch the ball and smoothly descend into the next rep

Wallball

Support pad set up so the hips are free with the legs slightly bent
Legs remain bent as the torso descends
One hand, or both, touch the ground
Legs extend to initiate the ascent
Abdominals remain braced
Complete when both hands touch the foot pad

GHD Sit-ups

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

For time

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

Stand over Sandbag
Hips down and close to the bag
Grip bag with the forearms and hands forward
Hips and shoulders rise at the same time
Keep the bag close
Open the hips fast to full extension
Throw bag over the shoulder

Sandbag over the shoulder

Let the dumbbells hang next to the body
Hip hinge
Lower the weights to the ground (preferably inline with shoulders)
Lower the body to the ground
Perform a semi-explosive triceps push-up
Follow through and kick the legs in (underneath)
Contract the gluteus maximus for a static hip hinge
Firm abs
Pull the dumbbells all the way back between the legs
Contract the gluteus maximus and hamstrings to pull the pelvis up
Keep the spine rigid
Follow through while swing snatching the dumbbells overhead
Stand up straight and achieve a proper overhead lockout
Lower dumbbells to hanging next to the body
Repeat

Devils press

Week 2 - Day 2

Jason

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

Maggie Cherie

David Viera Rey

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

Janis Putra

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

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

Patrick

Week 2 - Day 3

Shrey

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 2 - Day 2

Community

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