Name: Playbook - Noah Ohlsen - Week 3 WOD 1
Uploaded: 2021-01-18T11:48:54.772Z
Duration: 35 min
Description: Week 3 WOD 1

Rosie

Shrey

Patrick Day

This one was tough for this old man, 34:42

Travis Thomas

Loved that workout. I felt strong 💪🏻

Raphaël

Thomas Lopez

Brutal the day after a MURPH! Did some bench today too.

Jeff

Hardest workout I’ve done in my life 👌🏻👌🏻👌🏻

Giancarlo

Fabrizzio

4 rounds for time
20 Cal Air Bike
10 hang power cleans (135/95)
20 step ups (20”)
6 devils press (40/20)
12 bar facing burpees

4 rounds for time
20 Cal Air Bike
10 hang power cleans
20 step ups
6 devils press 
12 bar facing burpees

Assault bike

Hip-width stance
hands about one thumbs distance from hips
Hook grip on the bar
Lumbar curve maintained
Deadlift the bar to the hang position
Extend hips and legs rapidly
Heels down until hips and legs extend
Shoulders shrug, followed by a pull under with the arms
Bar is received in a partial front squat
Complete at full hip and knee extension with the bar in the front rack position

Hang power clean

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Dumbbell step ups

Let the dumbbells hang next to the body
Hip hinge
Lower the weights to the ground (preferably inline with shoulders)
Lower the body to the ground
Perform a semi-explosive triceps push-up
Follow through and kick the legs in (underneath)
Contract the gluteus maximus for a static hip hinge
Firm abs
Pull the dumbbells all the way back between the legs
Contract the gluteus maximus and hamstrings to pull the pelvis up
Keep the spine rigid
Follow through while swing snatching the dumbbells overhead
Stand up straight and achieve a proper overhead lockout
Lower dumbbells to hanging next to the body
Repeat

Devils press

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

Week 3 WOD 1

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Week 3 WOD 1

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