Name: Playbook - Noah Ohlsen - Week 4 WOD 1
Uploaded: 2021-01-18T11:46:50.723Z
Duration: 40 min
Description: Week 4 WOD 1

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

Travis 

Jeff

Benito

3 rounds
20 cal row 
10 HSPU (Handstand push-ups)

Rest 3 min

3 rounds
20 cal assault bike 
20m bear crawl

Rest 3 min

3 rounds
20 cal ski 
20 hand release pushups

3 rounds
20 cal row 
10 HSPU )Handstand push-ups)

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

Hands just outside shoulders-width
Start with arms extended
Descend until head touches ground
Elbows move forward during the descent
Hips and legs flex into a tucked position
Hips and legs extend rapidly, then arms press
Abdominals at full arm extension with a straight line of the body

Kipping Handstand Push-up

WOD 1

3 rounds
20 cal assault bike 
20m bear crawl

Assault bike

Get on all fours with your hands directly under your shoulders, and your knees bent 90 degrees below your hips and hovering a few inches above the ground. This is the starting position.
Keeping your back flat and core engaged, move forward using a “cross-crawl” pattern, simultaneously moving opposite hands and feet together (i.e., left hand and right foot, right hand and left foot).
Continue moving forward with opposite hands and feet in unison for the specified number of steps, then reverse the movement to work your way back.

Bear crawl

WOD 2

3 rounds
20 cal ski 
20 hand release pushups

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

Hands begin directly below but slightly outside shoulder width 
 Maintain a straight body line between shoulder and ankle by squeezing the midline 
Elbows bend along the body, they do not flare out 
Chest to ground 
Lift hands off the ground at the bottom of the movement, then return them and press straight up, maintaining a solid midline

Hand release push-up

WOD 3

Week 4 WOD 1

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

Shrey

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

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

Week 3 WOD 5

Good workout. 
25:23
I used 75# barbell for the first two rounds, then rx for the last

Week 4 WOD 1

Community

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