Name: Playbook - Noah Ohlsen - Week 4 WOD 3
Uploaded: 2021-01-18T11:47:37.336Z
Duration: 45 min
Description: Week 4 WOD 3

Travis Thomas

14:35
I don’t have a rope, so I subbed in 5x10 strict pull ups instead

Patrick Day

Jeff

5 rounds for time of

30ft Walking lunge
1 rope climb
30sec air bike
15 wallball (20/14)

5 rounds for time of

20m Walking lunge
1 rope climb
30sec air bike
15 wallball

Hands just outside the shoulder 
Loose, fingertip grip on the bar 
Elbows high
One leg step forward 
Keep heel on front leg down 
Lower torso until back knee touches the ground 
Shin of front leg remains relatively vertical
Complete at full hip and knee extension 
Opposite leg begins next step

Front rack walking lunge

Grip rope overhead
Knees move as close as possible to chest
Feet cross
Keep rope along the center of the body
Uncross feet to pinch the rope
Pull with the arms while extending hips and legs
Reach arms overhead and release the wrapped rope to repeat
Spread feet to slide down

Rope climb

Assault bike

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

Week 4 WOD 3

Week 1  WOD 1

Week 1 WOD 2

Week 4 WOD 3

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Week 4 WOD 3

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