Name: Playbook - Richard Sopinanukul - Let’s Work
Uploaded: 2022-05-08T03:47:46.051Z
Duration: 40 min
Description: Let’s Work

Michelle

Have fun with this work out.
Score is total rounds completed from all three wods.
Scale if needed.

Metcon
AMRAP 10
10 Devil Presses 30/20
15 Goblet Squats

REST 3 mins

AMRAP 10
Bar: 75/55
10 SDHP
15 Power Cleans

REST 3 mins

EMOM 10
Bar: 115/85
10 Deadlift
15 Squat Clean

Metcon
AMRAP 10
10 Devil Presses 30/20
15 Goblet Squats

- Begin feet shoulder width, bring dumbbells to the ground and jump your feet back
- Lower your body to the floor
- Jump your feet forward and swing the dumbbells from between your legs to straight up overhead
- Repeat for time or reps

Dumbbell devil’s press

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Dumbbell/Kettlebell goblet squat

AMRAP 10

AMRAP 10
Bar: 75/55
10 SDHP
15 Power Cleans

- Start with a wide toed out stance and a barbell at your feet
- Pick up the bar and pull up to chin height, leading with the wrists while keeping elbows higher than wrists at the top of the pull
- Maintain a tight core throughout the movement - Lower the bar down with controlled movement

Barbell Sumo Deadlift Highpull

- Begin with barbell in a hang position, above the knees.
- Shrug and pull your arms under the bar at the same time go into a semi squat and catch the bar on your shoulders.
- Stand up with the bar with legs locked out to complete the rep

Barbell Hang Power Clean

EMOM 10
Bar: 115/85
3 Deadlift
1 Squat Clean
* +1 clean every min.
* Remaining time, rest

Notes:
Minute one complete three deadlifts one squat clean then rest. Minute two complete three deadlifts two squat cleans  then rest. Minute three complete three deadlifts three squat cleans  then rest. Continue this pattern for the remaining time.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell Deadlift

- Begin with barbell on the ground
- Shrug and pull your arms under the bar
- With the bar on your shoulders (rack position), press your hips back and lower down until knees are 90 degrees, squat.
- Stand up with the bar with legs locked out to complete the rep

Barbell  squat clean

Let’s Work

Will Bohne

Every now and again I think it’s in my head - that i’m over exaggerating and your workouts aren’t that hard and I can do them - and then you give me one like this that has no heavy weights or crazy exercise but still gets you a hell of a good workout. thanks

Let’s Work

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