Name: Playbook - Noah Ohlsen - Week 3 WOD 4
Uploaded: 2021-01-18T11:45:56.559Z
Duration: 30 min
Description: Week 3 WOD 4

Travis 

10’36”75 
Get it done smoothly #wednesdayoverallactivation

yangBAE

Shrey

16:51, complete fail last two rounds. Had first two rounds in 6 min, last two rounds over 10 min. Neck was sore going in, my traps let me down today.

Jeff

4 rounds of

15 wall balls (20/14)
20 KB Swing (55/35)
10 pull ups
Row 30 seconds

4 rounds of

15  wall balls
20 KB Swing
10 pull ups
Row 30 seconds

Shoulder-width stance
Hold ball at chest
Hips descend back and down
Hips descend lower than knees
Lumbar curve maintained
Knees in line with toes
Elbows stay off of knees
Hips and legs extend rapidly, then throw the ball to the target
Heels down until hips and legs extend
Catch the ball and smoothly descend into the next rep

Wallball

Hip-width stance
Hips descend back and down, but above the knees
Lumbar curve maintained
Knees in line with toes
Hips and legs extend rapidly, driving the kettlebell overhead
Heels down until hips and legs extend 
Arms remain straight
Arms pull the kettlebell to over the middle of the foot
Hips sit back in a partial squat as the bell descends to begin next rep

Kettlebell swing

Hands just outside shoulders-width
Full grip on the bar
Start hanging with arms extended
Initiate swing with shoulders
Alternate between arched and hollow position
Drive hips towards the bar while in the hollow position
At the same time, push down on the bar with straight arms
Rapidly extend hips, then pull with arms
Pull until chin is higher than the bar
Initiate descent by pushing away from the bar

Kipping pull up

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

Week 3 WOD 4

That was tough for only being three exercises but worth it

Alek De’Plour

Gracie

Alex Geiger

Week 1  WOD 1

Wendy

Week 1 WOD 2

Samppa

٩(ˊᗜˋ*)و 
8’14”55
#gooddayyouall^

Week 1 WOD 3

Justine

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

Week 1 WOD 4

Meghan

Week 1 WOD 5

Since competing in the next hyrox. This was killer. Workout time 14:20.

Saturday morning 💕
let’s turn it 🆙✌🏻

Week 2 WOD 1

Patrick

Week 2 WOD 2

Ryan

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

Week 2 WOD 3

Week 2 WOD 4

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

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 3 WOD 4

Community

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