Name: Playbook - Noah Ohlsen - Week 2 - Day 4
Uploaded: 2021-01-18T11:49:30.526Z
Duration: 45 min
Description: Week 2 - Day 4

Anthony Mota

Shrey

For time:
100 double unders
12 bar facing burpees
8 clean and jerks 225#
100 double unders
18 bar facing burpees
4 clean and jerk 275#
100 double unders
24 bar facing burpees
2 clean and jerk 315#
* power or squat is ok. one bar, change your own weights

+

For time:
100 foot hs walk
20 Burpee box jump over 
100 Overhead walking lunge
20 lateral box jump overs 30"
100 foot hs walk

Power or squat is ok. One bar, change your own weights

Hold hands slightly in front of hips
Jump a few inches off the ground keeping torso upright with body straight 
Spin wrists so the rope passes the feet twice with every jump

Double unders

Begin facing the barbell
Perform burpee
Chest and things touching the ground 
Jump up and over barbell 
Repeat

Bar facing burpee

Stand with feet hip-width apart. Squat down and grab the barbell shoulder-width apart with an overhand grip, maintaining a neutral spine, proud chest, and braced core.


In one swift movement, lift chest and thrust hips forward, using the momentum from hips to pop barbell up toward shoulders.


Shrug and bend your elbows as you drop underneath the bar, lowering into a front squat, with palms facing up and bar resting on palms.


Press into heels and mid-foot to stand.
immediately sit back into a quarter squat underneath the bar, then use the momentum to stand (hopping off the floor just an inch) and pop the bar overhead, arms extended, landing either with feet in the same position or in a split stance, as demonstrated above.
Carefully reverse the movement to lower the bar back to front rack position, then down to the floor.

Clean & jerk (C&J)

For time

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

Handstand walks

Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. 
The burpee box step-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping or stepping over the box.

Burpee box jump over

Stand with your feet hip distance apart. Hold the plate (or ball or dumbbells) overhead, locking out your arms and engaging your core.
Keeping your belly tight, take a step forward with your right foot, coming into a lunge with both knees at 90-degree angles. Gently tap your left knee to the floor.
Immediately step your left foot forward, coming into a lunge, gently touching your right knee to the floor.
This counts as one rep.

Overhead walking lunge

Week 2 - Day 4

Jason

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

Maggie Cherie

David Viera Rey

Week 1 - Day 1

yangBAE

Numa Caizergues

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

Filipe Cordella

Week 1 - Day 4

Subhajit

The snatches touch and go, was very exhausting.

Bur really liked all of that wod

Week 2 - Day 4

Community

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