{"id":1087,"date":"2012-05-10T13:51:26","date_gmt":"2012-05-10T18:51:26","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1087"},"modified":"2012-05-11T09:18:10","modified_gmt":"2012-05-11T14:18:10","slug":"end-of-semester-benchmark-wod-christine-helen-cindy","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1087","title":{"rendered":"End-of-Semester Benchmark WOD: Christine, Helen, Cindy"},"content":{"rendered":"<p>Time to compare your performance on a benchmark WOD to the one you did at the start of the semester. The three benchmarks to choose from are:<\/p>\n<p><strong>Christine<\/strong><br \/>\n3 RFT:<br \/>\n500m row<br \/>\n12 deadlifts (we&#8217;re using around 60% of 4RM\u2014Rx&#8217;d is bodyweight)<br \/>\n21 box jumps, 20&#8243;<\/p>\n<p><strong>Helen<\/strong><br \/>\n3 RFT:<br \/>\n400m run<br \/>\n21 kettlebell swings, 1.5\/1 pood<br \/>\n12 pull-ups<\/p>\n<p><strong>Cindy<\/strong><br \/>\nAMRAP in 20 minutes:<br \/>\n5 pull-ups<br \/>\n10 push-ups<br \/>\n15 squats<\/p>\n<p>Record beginning of semester time compared with your new time. For freshmen, 7% improvement in time = 1 point; 12% = 2 points; 20% = 3 points.<\/p>\n<div id=\"iLikeThis-1087\" class=\"iLikeThis\"><span class=\"counter\">7 <a onclick=\"likeThis(1087);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Time to compare your performance on a benchmark WOD to the one you did at the start of the semester. The three benchmarks to choose from are: Christine 3 RFT: 500m row 12 deadlifts (we&#8217;re using around 60% of 4RM\u2014Rx&#8217;d is bodyweight) 21 box jumps, 20&#8243; Helen 3 RFT: 400m run 21 kettlebell swings, 1.5\/1 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4],"tags":[],"class_list":["post-1087","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1087","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1087"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1087\/revisions"}],"predecessor-version":[{"id":1091,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1087\/revisions\/1091"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1087"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1087"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}