tttTD9 - TTT THROWDOWN w/ Travis Mayer & Noah Ohlsen Ohlsen

Warm-up 👇
- - - - -
General Prep
3-5 sets (depending on how much you need)
1min AB
1min Ski
1min Locomotion Flow - try some of these - • Gait Flow: Locomotion ...
Joint Prep (set a 10-15min timer, work through the following w/ focus on areas that you need)
A. Spine
-McGill's Big-3
-Thoracic Cat-camel (opening extension / flexion)
-Quadruped Neck Retractions
B. Hips
- Hip Extensions/Bridges
-Plate Counterweight Squat
-1/4 Squat Miniband Lateral March
C. Shoulders
-Miniband Serratus Wall-slides
-Bar-hanging Arch-hollow Swings
-Straight-arm Banded Pull-downs
Specific Prep
A. Barbell Play - touch each movement and focus more on the ones you are less proficient in
B. Specific Prep for Movement limitations (OH, Squat Snatch, etc)
C. Muscle Up Prep (unless you are elite level, not much time needs to be spent here - getting to the muscle ups will be VERY challenging for most people
+
2-3 sets @ comp pace
2min AB @ easy spin
5 Hang Snatch + 5 Thrusters
3-5 BBJOs
5 Hang Power Cleans + 5 OHS
3-5 BBJOs
…
rest 5-10min… and go!
Scaling:
Scored as 3 events:
3min AMRAP:
20 Hang Power Snatch @ 95/65#
10 bar facing burpees
20 Thrusters
10 bar facing burpees
20 Hang Power Clean
10 bar facing burpees
20 OHS
10 bar facing burpees
Movement Standards:
Hang Power Snatch - must start at extension then hang - must not go below knees in hang - full extension OH
Thruster - Full lockout overhead, squat below parallel. Must be performed in one full motion. Front squat into push press is not allowed
Hang Power Clean - must start at extension, then hang - must not go below knees - full extension in front rack at top of rep
OHS: Bar locked out overhead, squat below parallel, stand up with hips and knees extended
BBJOs - Burpee box jump overs: Chest/thighs touch floor on one side of the box, jump up and both feet land on the box, land on other side. Must be facing box on each rep and two foot take off only.

[@Jens329]

Good videos ! Go on like this, ttt !

[@MrShades1001]

Messedupedness?? LOVE IT 😂

[@christiandavis852]

That’s a spicey oneeeeee

[@TacticallyFitOfficial]

Hit like before watching. Do I get a free shirt? 😂
WOD looks horribly fun. Love the vids

[@lillithsternin7428]

I wanted to see more of that girl in in the blue shorts!!!

[@metaliceplays7683]

That's so cool and how do you possible get strong from being really fat?

[@mixanikos2]

Noah that question... NOO!!!🤦🏼‍♂️

[@wesleyflack8389]

Is this the last one can someone tell me?

[@TrainingThinkTank]

Wesley Flack tttTD10 came out today. If you go to our RUclips channel the episodes are all organized under the title “The Throwdown”
They are released every Thursday.

[@kelleylewis8264]

This whole video I'm just wondering what Noah is trying to do with his hair. lol

[@andresmaldonado7356]

I definitely try to never s#!t the bed. Avoid at all cost. I enjoy my bed uns#!tted

[@andrewnolan5086]

GH