{"id":113,"date":"2011-08-19T17:53:00","date_gmt":"2011-08-19T22:53:00","guid":{"rendered":"\/post\/Week-of-August-21-26.aspx"},"modified":"2012-01-13T16:02:49","modified_gmt":"2012-01-13T22:02:49","slug":"for-the-week-of-august-21","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=113","title":{"rendered":"For the week of August 21"},"content":{"rendered":"

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

<\/p>\n

Challenge WOD: Rankel (<\/strong>hero<\/strong><\/a>)
<\/strong>AMRAP in 20 minutes of:
  6 Deadlift, 225 lb (women 155 lb)
  7 Burpee pull-ups
  10 Kettlebell swings, 2 pood (women 1.5 pood)
  Run 200 meters<\/span><\/p>\n

Beyond the Whiteboard mean: 6 rounds
<\/strong><\/span><\/p>\n

 <\/strong><\/span><\/p>\n

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

WOD 2: <\/span><\/strong>Barbell (<\/strong>CFOKC 110809<\/strong><\/a>)<\/strong>
4 RFT of:
  10 Hang Power Clean
  10 Push Press
  10 Back Squat<\/span><\/p>\n

Post weight and time<\/span><\/p>\n

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

 <\/span><\/strong><\/span><\/p>\n

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

WOD 3: Row-Rest (<\/strong>mainsite 110808<\/strong><\/a>)<\/strong>
4 RFT of:
  Row 500 meters
  Rest 3 minutes<\/span><\/p>\n

Post times for all four rounds<\/span><\/p>\n

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

Go all out on your first 500m for a skill challenge<\/span>.
See where your time puts you on the CrossFit Skill Level chart<\/a><\/strong>:
  Men:<\/strong> 1:55 = Well-rounded beginner; 1:45 = Intermediate athlete; 1:32 = Advanced athlete; 1:25 = Elite athlete.
  Women:<\/strong> 2:20 = Well-rounded beginner; 2:00 = Intermediate athlete; 1:50 = Advanced athlete; 1:40 = Elite athlete. <\/span><\/p>\n

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


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

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

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

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

SWOD 2: 3 – 3 – 3+ Backsquat<\/strong><\/span><\/span><\/p>\n

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

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

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

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

Next part of the Wendler Cycle minus the assitance exercises. Remember, to set your top number, take 90% of your 1RM. If you have a 300lb deadlift, 90% is 270lbs.  The first set of 3 is 70% of 270lbs, or 190lbs. The second set is 80%, or 215lbs. The third set is 90%, or 245lbs.  The “+” on the third number means 3 is Rx’d but go until failure, however <\/span><\/span>many <\/span><\/span>that may be.<\/span><\/span><\/p>\n

 <\/p>\n

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

GWOD 1<\/a>: 50 Ring Straight Arm Press Outs<\/a><\/strong><\/span>
<\/span><\/span><\/strong>
GWOD 2<\/a>: Push-Ups, Pull-Ups
<\/strong>3 rounds for QUALITY:
<\/span><\/span>  Max Reps Push Up<\/a> 
  <\/span><\/span>Max Reps Pull Up<\/a> 
  <\/span><\/span>Recover 3 minutes between rounds<\/span><\/span><\/p>\n

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

GWOD 3<\/a>: V-Outs, V-Ups
<\/span><\/strong><\/span><\/span><\/span>For QUALITY:
  100 V Outs<\/a> <\/span>
  100 V Ups<\/a><\/span><\/p>\n

For a great little tutorial on V-<\/span>outs<\/span>, click here<\/a>.
<\/span><\/span><\/span><\/p>\n

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

 <\/p>\n

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

MWOD 1<\/strong><\/a><\/span><\/span>: Calf and Ankle<\/strong>
<\/span>
<\/span><\/span>MWOD 2<\/a>: Better Compression for Faster Rowing
<\/span><\/span><\/strong>
<\/a>MWOD 3<\/a>: Hip, Calf, Hamstrings<\/strong><\/span><\/span>
<\/a><\/span><\/span><\/span><\/span><\/p>\n

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

WORKOUTS Challenge WOD: Rankel (hero) AMRAP in 20 minutes of:   6 Deadlift, 225 lb (women 155 lb)   7 Burpee pull-ups   10 Kettlebell swings, 2 pood (women 1.5 pood)   Run 200 meters Beyond the Whiteboard mean: 6 rounds   WOD 2: Barbell (CFOKC 110809) 4 RFT of:   10 Hang Power Clean   10 Push Press […]<\/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-113","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\/113","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=113"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/113\/revisions"}],"predecessor-version":[{"id":149,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/113\/revisions\/149"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=113"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=113"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=113"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}