Name: Playbook - Noah Ohlsen - Week 4 - Day 2
Uploaded: 2021-01-18T11:49:31.720Z
Duration: 45 min
Description: Week 4 - Day 2

Anthony Mota

Assault bike 20 cals @400 watts
30 double unders
5 burpee box jump overs
5 two arm KB snatch 53#
1 min bw sets

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A1. Touch and Go power clean and jerk; 6-10 reps @135# x2; rest 30 sec
A2. Chest to bar pull-ups; 20 reps x2; rest 30 sec
A3. GHD sit ups; 30-40 reps x2; rest as needed

Assault bike

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

Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. 
The burpee box step-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping or stepping over the box.

Burpee box jump over

Deadlift kettlebell to the hip
Knees flex slightly, while hips push back
Lumbar curve maintained
Extend hips and legs
Heels down until hips and legs extend
Shoulder shrugs, followed by a pull with arm
Arm extends overhead, catching kettlebell on wrist
Complete at full hip, knee, and arm extension

Kettlebell snatch

Circuit 1

Position your feet facing straight ahead.
Hold the bar at shoulder length, half way up your feet.
Bend your hips and grab the bar overhand while looking forward and your back is straight.
Extend your hips and pull the bar up to your chest so that you are able to jump under it.
Jump under the bar, and catch it on your shoulders, just under your collarbone.
Extend your hips so that you are standing back up with the bar still resting on your shoulders.
Set your wrists perpendicular to the bar to prepare to thrust the bar up.
Hop up to initiate the thrust, and stagger your feet to ensure stability
Push bar over your head and extend your elbows.
Carefully replace the bar back to the ground.

Power clean & 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

Support pad set up so the hips are free with the legs slightly bent
Legs remain bent as the torso descends
One hand, or both, touch the ground
Legs extend to initiate the ascent
Abdominals remain braced
Complete when both hands touch the foot pad

GHD Sit-ups

Week 4 - Day 2

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 4 - Day 2

Community

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