{"id":103,"date":"2011-10-29T21:15:00","date_gmt":"2011-10-30T02:15:00","guid":{"rendered":"\/post\/For-the-week-of-October-30.aspx"},"modified":"2012-01-13T16:01:23","modified_gmt":"2012-01-13T22:01:23","slug":"for-the-week-of-october-30","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=103","title":{"rendered":"For the week of October 30"},"content":{"rendered":"

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

Challenge WOD: Tabata Fight Gone Bad<\/a><\/strong>
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
  Wall-ball shots, 20\/12 lb ball, 10 ft target (Reps)
  Sumo deadlift high-pull, 75\/55 lb (Reps)
  Box Jump, 20″ box (Reps)
  Push-press, 75\/55 lb (Reps)
  Row (Calories)<\/span><\/span><\/p>\n

There is no additional rest between exercises. Post total reps (or calories) for each exercise and overall total.<\/span><\/span><\/p>\n

 <\/strong><\/span><\/span><\/p>\n

WOD 2: <\/strong><\/span> Squats
<\/strong>Warm up:
<\/span>   20 Air Squats
<\/span>   20 Front Squats with empty bar
<\/span>   10 Front Squats, 135\/95 lbs<\/span><\/span><\/p>\n

Next, load the bar with 65% of your back squat 1RM and do as many back squats as possible. Rest as needed, then load the bar with 85% of your 1RM and complete 25 reps in as many sets as necessary. Post weights and reps\/sets to comments.<\/span><\/span><\/p>\n


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

WOD 3: <\/strong>KB snatch-Pull-ups<\/strong><\/a><\/span><\/strong>
21-15-9 rep rounds of:
  LH kettlebell snatch, 1.5 pood\/1 pood
  RH kettlebell snatch
  Pull-ups <\/span><\/span><\/p>\n

BtW mean: 10:27<\/span><\/span><\/p>\n

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


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

SKILL CHALLENGE: Max effort weighted dip <\/span><\/strong>(at dip station)
Green: 1\/3x bodyweight; blue: 3\/4x bodyweight; black: 1x bodyweight<\/span><\/span><\/p>\n


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

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

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

SWOD 1:<\/strong> 5 – 5 – 5 Deadlift
<\/strong>Weights for all these SWODs are <\/span><\/span>40%, 50% and 60% of 90% of your (Wendler) 1RM. <\/span>The last set is not<\/em> a plus one (+1) effort.<\/span><\/span><\/p>\n

SWOD 2: 5 – 5 – 5 Backsquat<\/strong><\/span><\/span><\/span><\/p>\n

SWOD 3: 5 – 5 – 5 Shoulder Press<\/span><\/span><\/strong><\/span><\/p>\n

SWOD 4: 5 – 5 – 5 Bench Press<\/span><\/span><\/strong><\/span><\/span><\/p>\n


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

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

GWOD 1: Swings
<\/strong>2 Rounds:
  20 forward leg swings right
  20 forward leg swings left
  20 backward leg swings right
  20 backward leg swings left<\/span><\/span><\/p>\n

GWOD 2<\/a>: Rolls<\/span><\/strong>
10 minutes forward and backward roll practice<\/span><\/span><\/p>\n

GWOD 3 Handstands<\/span><\/strong>
For Quality:
  10 tripod tuck up<\/a><\/strong> to headstands
  10 forward roll<\/a><\/strong> to handstands
  Accumulate 5 minutes of handstand hold against the wall<\/a><\/strong><\/span><\/span><\/p>\n

 <\/p>\n

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

MWOD 1<\/a>: Improving the bottom of the squat\/clean\/snatch<\/span><\/strong><\/span><\/p>\n

MWOD 2<\/a>: Something to think about<\/span><\/strong><\/span><\/p>\n

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

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

WORKOUTS Challenge WOD: Tabata Fight Gone BadComplete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:   Wall-ball shots, 20\/12 lb ball, 10 ft target (Reps)   Sumo deadlift high-pull, 75\/55 lb (Reps)   Box Jump, 20″ box (Reps)   Push-press, […]<\/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-103","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\/103","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=103"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/103\/revisions"}],"predecessor-version":[{"id":139,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/103\/revisions\/139"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=103"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=103"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}