Name: Playbook - Noah Ohlsen - Week 2 WOD 3
Uploaded: 2021-01-18T11:47:03.198Z
Duration: 45 min
Description: Week 2 WOD 3

Ryan

Patrick

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

Travis 

Thomas Lopez

That was tough! My 2 weaknesses double unders can only do singles and hand stand push-ups. Needed that work.

Jeff

Giancarlo

morgan

15 min AMRAP

10 pull-ups 
10 kipping hspu (handstand pushup)
15 power snatch (95/65)
8 lateral over the bar burpee
30 double-unders

15 min AMRAP

10 pullups
10 kipping hspu (handstand pushup)
15 power snatch 
8 lateral over the bar burpee
30 dubble-unders

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

Hands just outside shoulders-width
Start with arms extended
Descend until head touches ground
Elbows move forward during the descent
Hips and legs flex into a tucked position
Hips and legs extend rapidly, then arms press
Abdominals at full arm extension with a straight line of the body

Kipping Handstand Push-up

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

Full chest to deck burpee
Two-foot takeoff
Both feet land at the same time

Lateral over the bar burpee

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

Week 2 WOD 3

Leo Yang

Stuart

Week 1  WOD 1

Wendy

Week 1 WOD 2

Samppa

٩(ˊᗜˋ*)و 
8’14”55
#gooddayyouall^

yangBAE

Week 1 WOD 3

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

Nicolas

Week 1 WOD 4

Meghan

Shrey

Week 1 WOD 5

Saturday morning 💕
let’s turn it 🆙✌🏻

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

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

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 2 WOD 3

Community

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