{"id":112,"date":"2011-08-26T15:25:00","date_gmt":"2011-08-26T20:25:00","guid":{"rendered":"\/post\/For-the-week-of-August-28.aspx"},"modified":"2012-01-13T16:02:31","modified_gmt":"2012-01-13T22:02:31","slug":"for-the-week-of-august-28","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=112","title":{"rendered":"For the week of August 28"},"content":{"rendered":"

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

Challenge WOD: Bradley (hero: <\/strong>mainsite 110817<\/strong><\/a>)<\/strong>
10 RFT of:
<\/span>   Sprint 100 meters
<\/span>   10 Pull-ups
<\/span>   Sprint 100 meters
<\/span>   10 Burpees
<\/span>   Rest 30 seconds
Beyond the Whiteboard mean time: 29:12<\/span><\/span><\/p>\n

 <\/strong><\/span><\/span><\/p>\n

WOD 2: Fifteens (<\/strong>CFOKC 110706<\/strong><\/a>)
<\/strong>4 RFT of:
<\/span>   15 Wall Balls
<\/span>   15 Deadlift
<\/span>   15 Toes to Bar
Post weights and total time. If needed, scale Toes to Bar to 20 Knees to Elbows or 30 sit-ups.<\/span><\/span><\/p>\n


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

WOD 3: Grace<\/strong>
30 Clean and Jerk, 135 lb<\/span>
Use 95 pounds, 65 pounds or broomstick as needed and post total time.
BtW mean time: 5:18<\/span><\/span><\/p>\n

 <\/span><\/span><\/p>\n

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

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

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

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

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

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

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

The weights for this are 75%, 85%, 95%.  Follow the same explanation about setting the top number at 90% of your 1RM.<\/span><\/p>\n


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

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

GWOD 1: Bridge-Ups
<\/strong>  50 Bridge-ups
  Recover 3 minutes
  Hold bridge up for 2 minutes
If unable to perform a solid, unbroken bridge-up, scale it down using one of the following progressions: click here<\/a>.
Bridge ups are a great way to open up the shoulders and improve your front rack position.<\/span><\/span><\/p>\n

GWOD 2: Strengthening the False Grip<\/strong>
Perform one of the following:
  5 rounds of 12 second false grip bar hang (if needed, scale down standing on a box), or,
  5 rounds of 5 false grip bar pull-ups
  Rest between rounds as needed
Video<\/a> for false grip progressions.<\/span><\/span><\/p>\n

GWOD 3: Handstands
<\/strong>  5 minute Handstand Forward Roll<\/a> practice
  5 minute Kick Up to Handstand<\/a> practice
  Try to hold the freestanding handstand as long as possible.
Video<\/a> for Kick Up to Handstand progression.<\/span><\/span><\/p>\n


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

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

MWOD 1<\/a>: Set up the Knee Hinge<\/strong><\/span><\/span><\/p>\n

MWOD 2<\/a>: Better Shoulder Position
<\/strong>Since we don’t have bands in the gym yet, hold on to one of the rings on the bar.<\/span><\/span><\/p>\n

MWOD 3<\/a>: Couch Stretch<\/strong><\/span><\/span><\/p>\n

 <\/p>\n

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

WORKOUTS Challenge WOD: Bradley (hero: mainsite 110817)10 RFT of:   Sprint 100 meters   10 Pull-ups   Sprint 100 meters   10 Burpees   Rest 30 secondsBeyond the Whiteboard mean time: 29:12   WOD 2: Fifteens (CFOKC 110706) 4 RFT of:   15 Wall Balls   15 Deadlift   15 Toes to BarPost weights and […]<\/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-112","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\/112","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=112"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/112\/revisions"}],"predecessor-version":[{"id":147,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/112\/revisions\/147"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=112"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=112"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=112"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}