{"id":108,"date":"2011-09-23T07:12:00","date_gmt":"2011-09-23T12:12:00","guid":{"rendered":"\/post\/For-the-week-of-September-25.aspx"},"modified":"2012-01-13T16:02:10","modified_gmt":"2012-01-13T22:02:10","slug":"for-the-week-of-september-25","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=108","title":{"rendered":"For the week of September 25"},"content":{"rendered":"

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

Challenge WOD: <\/strong>Nancy<\/strong>
5 RFT of:
  Run 400 meters
  15 Overhead squat, 95\/65 lb<\/span><\/span><\/p>\n

BtW mean time: 17:21<\/span><\/span><\/p>\n

 <\/span><\/span><\/p>\n

WOD 2: Doubles-Runs <\/strong>(mainsite 110916<\/strong><\/a>)
<\/strong>5 RFT of:
  35 Double-unders<\/span>
  Run 200 meters<\/span><\/span><\/p>\n

BtW mean time: 10:41<\/span><\/span><\/p>\n

 <\/strong><\/span><\/span><\/p>\n

WOD 3: Fran<\/strong>
21-15-9 reps of:
  Thruster, 95\/65 lb
  Pull-ups<\/span><\/span><\/p>\n

BtW mean time: 6:34<\/span><\/span><\/p>\n


<\/span><\/span><\/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


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

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

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

GWOD: L-sits<\/strong>
<\/span>5 Rounds of max effort: L-Sit holds
A great opportunity to use our new parallettes!<\/span>
<\/span><\/span><\/p>\n


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

MWOD 1<\/a>: <\/strong><\/span>Squat Test\/Pistol Work
<\/strong>
MWOD 2<\/strong><\/a>: Hip Flexor<\/strong>
<\/a><\/span><\/span><\/span> <\/span><\/p>\n

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

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

WORKOUTS Challenge WOD: Nancy 5 RFT of:   Run 400 meters   15 Overhead squat, 95\/65 lb BtW mean time: 17:21   WOD 2: Doubles-Runs (mainsite 110916) 5 RFT of:   35 Double-unders   Run 200 meters BtW mean time: 10:41   WOD 3: Fran 21-15-9 reps of:   Thruster, 95\/65 lb   Pull-ups BtW mean time: 6:34 […]<\/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-108","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\/108","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=108"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/108\/revisions"}],"predecessor-version":[{"id":144,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/108\/revisions\/144"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=108"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=108"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=108"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}