Name: Playbook - Noah Ohlsen - Week 3 - Day 3
Uploaded: 2021-01-18T11:49:58.636Z
Duration: 45 min
Description: Week 3 - Day 3

Troy

An excellent wod, all the movements were fine

Anthony Mota

EMOM 9 min:
min 1- 2 legless rope climbs 
min 2- 5 bench press 70#/hand
min 3- 5 thrusters 70#/hand

+

EMOM 5 min:
6 CTB + 3 unbroken clean and jerk, drop 3 unbroken clean and jerk 155#

+

EMOM 5 min:
6 TTB + 3 unbroken power snatch, drop 3 unbroken power snatch 115#

- Min 1-2 legless rope climbs
- Min 2-5 bench press 
- Min 3-5 thrusters 70#/hand

One arm reaches up the rope while the other holds
Lead arm pulls the body as high as possible
Then bottom arm reaches up the rope, repeating pull
Continue to alternate pulling arms to ascend

Legless rope climb

Lie on the bench with your eyes under the bar
Grab the bar with a medium grip-width (thumbs around the bar!)
Unrack the bar by straightening your arms
Lower the bar to your mid-chest
Press the bar back up until your arms are straight

Bench press

Shoulder-width stance 
Dumbbells rest on shoulders
Elbows slightly in front of body
Hips descend back and down
Hips descend lower than knees 
Lumbar curve maintained 
Knee in line with toes 
Elbows stay off of knees
Hips and legs extend rapidly, then press 
Heels down until hips and legs extend 
Dumbbells move over the middle of the foot 
Complete at full hip, knee and arm extension

Dumbbell thruster

Emom

- 6CTB
- 3 unbroken clean and jerk
- Drop the bar
- 3 unbroken clean and jerk

Hands just outside of shoulder-width
Full grip on the bar
Start hanging with arms extended
Chest stays up with the eyes forward
Pull until chin is higher than the bar
Complete at full arm extension

Strict pull up

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)

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)

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

Week 3 - Day 3

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 1 - Day 5

Week 2 - Day 1

Week 2 - Day 2

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

Patrick

Week 2 - Day 3

Shrey

Week 2 - Day 4

All desdlift was hard, but excelleten wod

Week 2 - Day 5

Week 3 - Day 1

Week 3 - Day 2

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 3 - Day 3

Community

More workouts from Noah Ohlsen