Name: Playbook - Obi Vincent - W1/D3 E5MOM
Uploaded: 2023-03-13T19:53:57.472Z
Duration: 40 min
Description: W1/D3 E5MOM

The burpees definitely raise the level 🔥

Adam

King

Warm Up:
- Walkouts
- Band Pull Aparts
- Gorilla Squats
- Cossack Squats
- Squat + External Rotations

Prep Work:
A. Deadlift
B. Hang Power Clean 
C. Push Press

E5MOM: (BENCHMARK WOD)
A. Deadlift
B. Burpees Over Bar
C. Hang Power Cleans
D. Burpees Over Bar
E. Push Press
F. Burpees Over Bar

- Walkouts x3
- Band Pull Aparts x10
- Gorilla Squats x10 
- Cossack Squats x12 each side
- Squat + External Rotations x12 each side

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight Leg Walkout

- Stand tall, holding the band with your hands forward of the shoulders
- Pull your arms apart and back adding tension to the band 
- Release and repeat

Band Pull Aparts

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla Squats

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Bodyweight Cossack Squats (ea)

- Hold the position at the bottom of the squat 
- Rotate your body extending your arm above you 
- Repeat on the opposite side

Squat + External Rotations (ea)

Warm Up

A. Deadlift x12
B. Hang Power Clean x9
C. Push Press x6

(M:40kg/W:15kg)

(M:40kg/W:15kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Deadlift

(M:40kg/W:15kg)

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang Power Clean

(M:40kg/W:15kg)

- Dip at the knees
- Push the bar straight up overhead keeping elbows out in front of you
- press up till full extension at the top

Barbell Push Press

Prep Work

At the Top of every 5 minutes you will complete all movements A-F: (4 rounds)

A. Deadlift x12
B. FF Burpees Over Bar x10
C. Hang Power Cleans x9
D. FF Burpees Over Bar x10
E. Push Press x6


The remainder of the time, after completing A-E, until the top of the next 5 min is your REST

(M:50-60kg/W:25-35kg)

NOTE: Try to be consistent with your timing in each round

Substitute with DB’s if you need to

(M:50-60kg/W:25-35kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

- Complete a burpee facing the bar 
- Jump over the bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement
- Repeating back and forth for time or reps

Burpees Over Bar (Forward Facing)

(M:50-60kg/W:25-35kg)

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

(M:50-60kg/W:25-35kg)

- Dip at the knees
- Push the bar straight up overhead keeping elbows out in front of you
- press up till full extension at the top

E5MOM (BENCHMARK WOD)

W1/D3 E5MOM

Stephen

Sione

Introduction

Kizzy

I have been sitting in my car for 10 minutes and my lungs and body still
Burn

Dominick

Edgar

W1/D1 AMRAP

Paul

😅😅😅😅🤯🤯🤯🥴🥴🥴🥴🔥🔥🔥🔥

My girlfriend looked at the workout and said “that’s it?!” After the workout she almost threw up 👻

W1/D2 CUPLETS

Absolute struggle, had to adjust my reps to keep up with the time 😅

W1/D3 E5MOM

Community

More workouts from Obi Vincent