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

3 Rounds 
13:40
30 Lunges
3 Pull-ups
30 Sec Row
15 Wall Balls

Travis 

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

Patrick

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

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

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

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 4 WOD 3

Community

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