Name: Playbook - Noah Ohlsen - Week 4 WOD 5
Uploaded: 2021-01-18T11:49:14.917Z
Duration: 30 min
Description: Week 4 WOD 5

Travis 

Added a 4th set of 5 reps for a little extra!

Mark

David Roberts

yangBAE

Shrey

Patrick

21-15-9 Reps of

Deadlift
Box Jumps

Bear crawl 20m after each round

Hip-width stance
Hands just outside of hips
Full grip on the bar
Shoulders slightly in front of the bar
Lumbar curve maintained 
Hips and shoulders rise at the same rate
Bar moves over the middle of the foot 
Heels down
Complete at full hip and knee extension

Deadlift

Hip- width stance
Jump onto the box Using a two-foot take-off
Both feet land on the box simultaneously 
Keep the knees in line with toes
Complete at full hip and knee extension 
Jump or step down to begin the next repetition

Box jumps

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

Week 4 WOD 5

Gracie

Alex Geiger

Leo Yang

Week 1  WOD 1

Wendy

Week 1 WOD 2

Samppa

٩(ˊᗜˋ*)و 
8’14”55
#gooddayyouall^

Week 1 WOD 3

Justine

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

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

Jeff

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 2

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

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

Week 4 WOD 3

Sydney

Week 4 WOD 4

I might have cried. Going to to road to the games next!

Week 4 WOD 5

Community

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