Name: Playbook - Noah Ohlsen - Week 4 - Day 3
Uploaded: 2021-01-18T11:45:32.361Z
Duration: 45 min
Description: Week 4 - Day 3

15 min EMOM 
Min 1- 50 double unders
Min 2- 5 parallette hspu + 25 foot hs walk
Min 3- 15 sec heavy prowler push (grinding slow pushes)

+

3 sets
Ski erg 300m
8 sandbag over shoulder
4 sandbag front squats
12 pistols
Ski erg 300m
rest as needed bw sets

1- 50 double unders
2- 5 parallette hspu + 25 foot hs walk
3- 15 sec heavy prowler push (grinding slow pushes)

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

Hands just outside shoulders-width
Start with arms extended
Elbows move forward during the descent
Abdominals remail braced
Descend until head touches the ground
Complete at full arm extension with open shoulders

Strict Handstand Push-up

Place hands just outside shoulder-width
Kick up to a handstand
Keep the arms extended and push up through the shoulders
Abdominals remain braced spine neutral
Allow weight to shift to one side
move unloaded arm forward
Shift weight to the front hand and repeat

Handstand walks

Load your pushing sled with the desired weight.
Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.

Sled push

Emom

Ski erg 300m
8 sandbag over shoulder
4 sandbag front squats
12 pistols
Ski erg 300m
rest as needed bw sets

Stand in front of the machine with your feet shoulder-width apart.
Grab onto the handles, so your hands are above your head and slightly bent.
Then, pull the handles down in front of you as your bend your knees and push your hips back, as if you’re cross-country skiing.
Pull the cables down and back until your hands are down by your thighs, arms parallel to your torso.
Straighten your arm as much as you can.
Reverse the movement to bring your arms back up to starting position as you lift to your tip toes.
Immediately pull back down, lowering your heels to the ground, and continue repeating this movement pattern.

Ski erg

Stand over Sandbag
Hips down and close to the bag
Grip bag with the forearms and hands forward
Hips and shoulders rise at the same time
Keep the bag close
Open the hips fast to full extension
Throw bag over the shoulder

Sandbag over the shoulder

Shoulder-width stance 
Hands just outside the shoulders
Loose, fingertip grip on the bar 
Elbows high
Hips descend back and down
Hips descend lower than knees 
Lumbar curve maintained 
Heels down
Knee in line with toes 
Complete at full hip, knee extension

Front squat

Stand in an athletic stance, feet hip-width apart. Raise one foot slightly off the ground while you balance on the other.
Hold your arms straight out in front of you parallel to the floor with your palms facing downward.
Brace your core.
Hinge at the hips to begin lowering your body toward the ground. Don't allow the heel of your balance foot to leave the ground.
Your nonbalance leg should be extending straight out in front of you parallel to the floor while you descend downward.
At the bottom of the movement, your glute should be resting on your calf (on the balance foot side).
One you reach the bottom, pause and then begin moving back up into standing position.
Don't allow your raised foot to touch the floor before beginning the next repetition. Do as many reps as you can. This will not be high-volume work.
Switch legs and repeat.

Pistol squats

2 sets

Week 4 - Day 3

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

Anthony Mota

Week 1 - Day 5

Week 2 - Day 1

Week 2 - Day 2

So fire all squats after each run, but everything was perfect

Patrick

Week 2 - Day 3

Shrey

Week 2 - Day 4

Troy

All desdlift was hard, but excelleten wod

Week 2 - Day 5

Week 3 - Day 1

Week 3 - Day 2

An excellent wod, all the movements were fine

Week 3 - Day 3

Week 3 - Day 4

Chema

Week 3 - Day 5

Week 4 - Day 1

Week 4 - Day 2

Wallball after rowing so fire, and i change the cal ski for 700mts running cause i don’t have ski. Rowing and the metcon in 35:21

25:11, I’m not very good at muscle ups, so those took me some time... fun workout though!

Week 4 - Day 4

The emom i did at 135, my shoulders was fire

Week 4 - Day 3

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