{"id":105,"date":"2011-10-22T22:38:00","date_gmt":"2011-10-23T03:38:00","guid":{"rendered":"\/post\/For-the-week-of-October-23.aspx"},"modified":"2012-01-13T16:01:44","modified_gmt":"2012-01-13T22:01:44","slug":"for-the-week-of-october-23","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=105","title":{"rendered":"For the week of October 23"},"content":{"rendered":"

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

Challenge WOD: Coe<\/strong>
10 RFT of:
  10 Thrusters, 95\/65 lb
  10 Ring push-ups <\/span><\/span><\/p>\n

Beyond the Whiteboard mean time: 19:26<\/span><\/span><\/p>\n

 <\/strong><\/span><\/span><\/p>\n

WOD 2: AMRAP <\/strong>(<\/span><\/strong>mainsite 110926<\/strong><\/a>)
<\/span><\/strong>AMRAP in 15 minutes of:
  10 Wall ball shots, 20\/12 lb ball
  10 Toes to bar
  10 Box jumps, 24″ box<\/span><\/span><\/p>\n

BtW mean: 7.54 rounds<\/span><\/span><\/p>\n

 <\/strong><\/span><\/span><\/p>\n

WOD 3: Tabata double-unders<\/strong> (mainsite 111007<\/a><\/strong>)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. <\/span><\/span><\/p>\n

Post time for all eight sets.<\/span><\/span><\/p>\n

 <\/p>\n

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

SWOD 1:<\/strong> 5 – 3 – 1+ Deadlift<\/strong><\/span><\/span><\/p>\n

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

SWOD 2: 5 – 3 – 1+ Back Squat<\/strong><\/span><\/span><\/span><\/span><\/p>\n

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

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

SWOD 3: 5 – 3 – 1+ Shoulder Press<\/span><\/span><\/strong><\/span><\/span><\/p>\n

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

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

SWOD 4: 5 – 3 – 1+ Bench Press<\/span><\/span><\/strong><\/span><\/span><\/p>\n

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

The weights for this are 75%, 85%, 95%, working off 90% of your (Wendler adjusted) 1RM. Remember, the last set is as many reps as possible until failure. Post the number of reps of your last set.<\/span><\/span><\/p>\n

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

WORKOUTS Challenge WOD: Coe 10 RFT of:   10 Thrusters, 95\/65 lb   10 Ring push-ups Beyond the Whiteboard mean time: 19:26   WOD 2: AMRAP (mainsite 110926) AMRAP in 15 minutes of:   10 Wall ball shots, 20\/12 lb ball   10 Toes to bar   10 Box jumps, 24″ box BtW mean: 7.54 […]<\/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-105","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\/105","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=105"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/105\/revisions"}],"predecessor-version":[{"id":141,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/105\/revisions\/141"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}