Name: Playbook - Noah Ohlsen - Week 2 WOD 4
Uploaded: 2021-01-18T11:50:05.759Z
Duration: 30 min
Description: Week 2 WOD 4

Travis 

Ryan

Shrey

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

Patrick

6 rounds, used 40# kettlebell for the C&J and subbed in 15 cal assault bike each round

Jeff

Yukihiro

morgan

Pete Melendez

Noah

18.1

20 min AMRAP (As Many Rounds As Possible)
8 Toes to bar
10 alternating DB hang clean & jerk (50/35)
14 cal row

18.1

20 min AMRAP (As Many Rounds As Possible)
8 Toes to bar
10 DB hang clean & jerk (50#) 5 each arm
14 cal row

Hands just outside shoulder-width
Full grip on the bar
Start hanging with arms extended
Initiate swing with shoulders
Alternate between arched and hollow position
Lift feet towards bar while in hollow position
At the same time, push down on the bar with straight arms
Both feet contact the bar between hands

Toes to bar (T2B)

Set up in position for a dumbbell clean 
Hips and shoulders rise at the same rate
Then hips extend rapidly 
Shoulders shrug, followed by a pull under with the arms 
Dumbbells are received in a full squat, then stand 
Torso dips straight down
Hips and legs extend rapidly, then press under
Receive the dumbbells in a split position 
Bring feet together, one foot at a time
Complete when both feet are together with full hip, knee, and arm extension

Dumbbell hang clean & split jerk

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

18.1 WOD

Week 2 WOD 4

Alex Geiger

Leo Yang

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

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

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

Week 2 WOD 3

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

Thomas Lopez

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 4

Community

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