Name: Playbook - Noah Ohlsen - Week 3 WOD 5
Uploaded: 2021-01-18T11:46:23.095Z
Duration: 45 min
Description: Week 3 WOD 5

Travis 

2 rounds + 84 reps , had 3 rounds in me. Next time

Shrey

Brutal. 3 rounds hard time with OHS but got it in.

Jeff

It was very challenging. Engine overload at the end of round 3 of 4 full rounds LOL. 3 out of 4 rds dU’s went ubk, then i kept tripping. Ohs ubk. It was more fun that what i expected!

Fabrizzio

20 min AMRAP (As Many Rounds As Possible)
50 double unders
20 ohs (Overhead Squat) (95/65)
12 ring rows
12 ring dips
20 alternating DB snatch (50/35)

20 min AMRAP (As Many Rounds As Possible)
50 double unders
20 ohs (Overhead Squat) (115)
12 ring rows
12 ring dips
20 dB snatch (10 each side)

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

Shoulder-width stance
Wide grip on the bar
Shoulders push up into the bar
Armpits face forward
Hips descend back and down
Hips descend lower than knees
Lumbar curve maintained
Heels down
Bar moves over the middle of the foot 
Knees in line with toes
Complete at full hip and knee extension

Overhead squat (OHS)

Set the rings approximately shoulder-width apart
Full grip on the rings
Start with arms and legs extended
Pull elbows back until rings touch sides of chest
Arms move close to the body
Body remains rigid
Complete at full arm extension
Scale by moving body into a less horizontal position

Ring row

Rings set approximately shoulder-width apart
Full grip on the rings
Start with arms extended and push down into the rings
Chest drops forward as elbows move back
Shoulders descend lower than elbows
Hands stay close to the body
Complete at full arm extension

Ring dips

Hip-width stance 
Grip the center of the dumbbell 
Dumbbell start at the ground inside the feet
Shoulders over or slightly in front of the dumbbell at set-up 
Lumbar curve maintained 
Hips and shoulder site at the same rate
Then hips extend rapidly 
Heels down until hips and legs extend 
Shoulder shrug, followed by a pull under with the arms 
Dumbbell is received at the bottom of an overhead squat 
Complete at full hip, knee, and arm extension with the dumbbell over the middle of the foot

Dumbbell snatch

Week 3 WOD 5

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

Patrick

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

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

10’36”75 
Get it done smoothly #wednesdayoverallactivation

Week 3 WOD 4

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 5

Community

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