{"id":100,"date":"2011-11-03T22:20:00","date_gmt":"2011-11-04T03:20:00","guid":{"rendered":"\/post\/For-the-week-of-November-6.aspx"},"modified":"2012-01-13T16:00:55","modified_gmt":"2012-01-13T22:00:55","slug":"for-the-week-of-november-6","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=100","title":{"rendered":"For the week of November 6"},"content":{"rendered":"

<\/span><\/span><\/p>\n

WORKOUTS
<\/strong><\/span><\/p>\n

Challenge WOD: Jack
<\/strong>AMRAP in 20 minutes of:
<\/span>   10 Push press, 115\/85 lb
<\/span>   10 KB Swings, 1.5\/1 pood
<\/span>   10 Box jumps, 24” box <\/span><\/span><\/p>\n

Beyond the Whiteboard mean: 9 rounds <\/span><\/span><\/p>\n

 <\/strong><\/span><\/span><\/p>\n

WOD 2: Barbell Jungle (revised)
<\/strong>For time, all done with a barbell loaded at 75\/55 lbs:
  10 Squat snatch
  25m Barbell overhead walk (longwise on gym between purple stripes)
  10 Overhead squat
  25m Barbell overhead walk
  10 Split jerk
  25m Barbell overhead walk
  10 Squat clean
  25m Barbell overhead walk
  10 Hang power clean
  25m Barbell overhead walk
  10 Sumo deadlift high-pull
<\/span><\/strong><\/span><\/span>  25m Barbell overhead walk<\/span><\/strong><\/span><\/span><\/p>\n

 <\/span><\/strong><\/span><\/span><\/p>\n

WOD 3: <\/strong>Sprints<\/strong><\/a>
10 rounds, each for time of:
<\/span>   100 meter Sprint
<\/span>   Rest 90 seconds<\/span><\/span><\/p>\n

BtW mean: 3:14<\/span><\/span><\/p>\n

 <\/p>\n

STRENGTH<\/strong><\/span>
<\/strong><\/span><\/p>\n

SWOD 1: CrossFit Total
<\/strong>  Back squat 1-1-1
  Shoulder press 1-1-1
  Deadlift 1-1-1
Post all lifts; score is the total of best of all three
<\/span><\/p>\n

Great article on how to do a CrossFit Total: <\/span>library.crossfit.com\/free\/pdf\/52-2006_CFTotal.pdf<\/a><\/p>\n

 <\/p>\n

SWOD 2: Overhead Squat 5-5-5-5-5<\/strong><\/span><\/p>\n

 <\/p>\n

GYMNASTICS<\/strong><\/span>
<\/strong><\/span><\/p>\n

<\/strong>G<\/span><\/strong>WOD 1: Skill work
<\/strong>Pick a skill from the GWOD library<\/a> and practice for 10 minutes<\/p>\n

GWOD 2
<\/strong>3 rounds <\/span><\/span>for quality <\/span><\/span>of:
  10 ring straight arm press outs<\/a> (or scaled press outs<\/a>)
  10 dumbbell planche throughs<\/a>
  10 strict toes to bar; no kip (if unable to do a strict toe to bar, do knees to elbows)
 
GWOD 3: Flexibility<\/strong>
Hold and accumulate middle split<\/a> for 5 minutes <\/span><\/span><\/p>\n


<\/span><\/span><\/p>\n

MOBILITY<\/strong><\/span>
<\/strong><\/span><\/p>\n

<\/strong><\/a>MWOD 1<\/a>:<\/span><\/strong><\/span><\/span><\/span><\/p>\n

MWOD 2<\/a>:<\/span><\/strong><\/span><\/span><\/span><\/p>\n

MWOD 3<\/a>:<\/span><\/span><\/strong>
<\/span><\/span><\/span><\/span><\/p>\n

0 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

WORKOUTS Challenge WOD: JackAMRAP in 20 minutes of:   10 Push press, 115\/85 lb   10 KB Swings, 1.5\/1 pood   10 Box jumps, 24” box Beyond the Whiteboard mean: 9 rounds   WOD 2: Barbell Jungle (revised) For time, all done with a barbell loaded at 75\/55 lbs:   10 Squat snatch   25m Barbell overhead […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22],"tags":[],"class_list":["post-100","post","type-post","status-publish","format-standard","hentry","category-tough-mud"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/100","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=100"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/100\/revisions"}],"predecessor-version":[{"id":136,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/100\/revisions\/136"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=100"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}