{"id":107,"date":"2011-09-30T08:49:00","date_gmt":"2011-09-30T13:49:00","guid":{"rendered":"\/post\/For-the-week-of-October-2.aspx"},"modified":"2012-01-13T16:02:02","modified_gmt":"2012-01-13T22:02:02","slug":"for-the-week-of-october-2","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=107","title":{"rendered":"For the week of October 2"},"content":{"rendered":"

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

Challenge WOD:<\/span> Angie<\/strong><\/span><\/strong>
For time:
  100 pull-ups
  100 push ups
  100 sit ups
  100 air squats<\/span>
BtW mean time: 21:22<\/span><\/p>\n

 <\/strong><\/span><\/p>\n

WOD 2: <\/span><\/strong><\/span> Squat Ladder
<\/strong>Warm up:
<\/span>   20 Air Squats
<\/span>   20 Front Squats with empty bar
<\/span>   10 Front Squats, 135\/95 lbs<\/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 add 20 lbs and again do as many as possible. Continue for as many sets as possible, adding 20 lbs each time and resting as needed between sets. When you reach the weight where you can only do 3 reps before stopping, complete 25 reps at that weight in as many sets as necessary. Post sets, reps and weights to comments.<\/span><\/p>\n

 <\/p>\n

WOD 3: <\/span><\/strong>Randy<\/strong>
For time: 75 Power Snatch, 75\/55 lb
BtW median time: 6:55<\/span><\/p>\n

 <\/p>\n

SKILL CHALLENGE: Max reps pull-ups
<\/span><\/strong>White: 3; green: 20; blue: 40; black: 40 dead-hang
<\/span><\/p>\n

 <\/p>\n

STRENGTH<\/strong><\/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><\/span>The last set is not<\/em> a plus one (+1) effort.<\/span><\/span><\/strong><\/span><\/p>\n

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

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

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

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

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


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

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

GWOD 1: Handstand Walk!<\/span><\/strong>
For Quality: Accumulate 100m handstand walks
  Every time you come down, do 1 pistol or 1 burpee.
If unable to do handstand walks, do 10 minutes of handstand practice<\/span><\/span><\/p>\n

GWOD 2<\/a>: Flexibility
<\/span><\/strong>Accumulate 2 minutes pancake split
Accumulate 2 minutes Pike stretch
<\/span><\/span>
GWOD 3: On Your Back
<\/strong>3 Rounds:
  10 Tuck ups<\/a><\/strong>
  10 Leg Circles<\/a><\/strong> Right
  10 Leg Circles Left<\/span><\/span>
<\/span><\/span><\/p>\n


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

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

MWOD 1: Pain Ball
<\/span><\/strong>2 min freestyle with pain ball on sore spot of choice.
Contract\/relax on the ball to get through painful area.<\/span><\/span><\/p>\n

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

MWOD 3<\/a>: PNF the Prime Movers of the Hip<\/span><\/strong><\/span><\/p>\n

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

WORKOUTS Challenge WOD: AngieFor time:   100 pull-ups   100 push ups   100 sit ups   100 air squatsBtW mean time: 21:22   WOD 2: Squat Ladder Warm up:   20 Air Squats   20 Front Squats with empty bar   10 Front Squats, 135\/95 lbs Next, load the bar with 65% of your back squat 1RM […]<\/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-107","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\/107","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=107"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/107\/revisions"}],"predecessor-version":[{"id":143,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/107\/revisions\/143"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=107"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}