Name: Playbook - Noah Ohlsen - Week 3 - Day 5
Uploaded: 2021-01-18T11:48:51.667Z
Duration: 45 min
Description: Week 3 - Day 5

Chema

15 min amrap
2 legless rope climb
50 double unders

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15 min amrap 
5 bar muscle ups 
20 cal assault bike

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

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

Amrap

Hands just outside shoulder-width
Full grip on the bar
Start hanging with arms extended
Initiate swing with shoulders  
Alternate between arched and hollow positions
Drive hips towards the bar while in the hollow position
At the same time, push down on the bar with straight arms
Torso leans forward 
Complete at full arm extension at support position

Bar muscle up

Assault bike

Week 3 - Day 5

Week 1 - Day 1

Week 1 - Day 2

Week 1 - Day 3

Week 1 - Day 4

Week 1 - Day 5

Week 2 - Day 1

Week 2 - Day 2

Week 2 - Day 3

Week 2 - Day 4

Week 2 - Day 5

Week 3 - Day 1

Week 3 - Day 2

Week 3 - Day 3

Week 3 - Day 4

Week 4 - Day 1

Week 4 - Day 2

Week 4 - Day 3

Week 4 - Day 4

Week 4 - Day 5

Week 3 - Day 5

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Week 3 - Day 5

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