Name: Playbook - Noah Ohlsen - Week 4 WOD 4
Uploaded: 2021-01-18T11:47:29.042Z
Duration: 45 min
Description: Week 4 WOD 4

Sydney

Patrick Day

Travis 

5 rounds with 75# barbell, plus 10 thrusters

Jeff

20 min AMRAP

10 thrusters (85/55)
10 box jump overs 
30ft front rack walking lunges with same barbell
Air bike 30 seconds

20 min AMRAP

10 thrusters 
10 box jump overs 
20 front rack walking lunges with DB’s
Air bike 30 seconds

Shoulder-width stance 
Dumbbells rest on shoulders
Elbows slightly in front of body
Hips descend back and down
Hips descend lower than knees 
Lumbar curve maintained 
Knee in line with toes 
Elbows stay off of knees
Hips and legs extend rapidly, then press 
Heels down until hips and legs extend 
Dumbbells move over the middle of the foot 
Complete at full hip, knee and arm extension

Dumbbell thruster

Flex the knees and hips and simultaneously drop shoulder down slightly with hands down.
Extend the knees, hips, and ankles rapidly.
Throw hands up/forward violently.
Jump to a squat stance with hips as high as possible. 
Step across the box with one step.
Jump or step off the box and repeat.

Box jump over

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

Assault bike

Week 4 WOD 4

Stuart

Shaun

Jo🌸

Week 1  WOD 1

Wendy

Daissy Salinas

Week 1 WOD 2

Samppa

٩(ˊᗜˋ*)و 
8’14”55
#gooddayyouall^

yangBAE

Shrey

Week 1 WOD 3

21‘42”49
4snatches I did alternate version #pumped😁

Nicolas

Week 1 WOD 4

Meghan

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

160 reps. I was also juggling my toddler, which slowed me down a bit

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

Brutal. 3 rounds hard time with OHS but got it in.

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 4

Community

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