{"id":1493,"date":"2012-09-22T21:05:43","date_gmt":"2012-09-23T02:05:43","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1493"},"modified":"2012-09-22T21:05:43","modified_gmt":"2012-09-23T02:05:43","slug":"wods-for-this-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1493","title":{"rendered":"WODs for this week"},"content":{"rendered":"<p><strong>WOD1: Clean, Twist and Pull<\/strong><br \/>\n4 RFT:<\/p>\n<p>20 medicine ball cleans (men 20lb, women 12lb)<br \/>\n15 Russian twists (left+right = 1 rep)<br \/>\n10 pull-ups<\/p>\n<p>&nbsp;<\/p>\n<p><strong>WOD2: Half Cindy<\/strong><br \/>\nAs many rounds as possible in 10 minutes:<br \/>\n5 pull-ups<br \/>\n10 push-ups<br \/>\n15 squats<\/p>\n<p>Record number of rounds to comments.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>WOD3: Three runs<br \/>\n<\/strong>Max effort, for total distance:<br \/>\nRun 5 minutes<br \/>\nRest 2.5 minutes<br \/>\nRun 6 minutes<br \/>\nRest 3 minutes<br \/>\nRun 7 minutes<\/p>\n<p>Map your distance on <a href=\"http:\/\/runningmap.com\" target=\"_blank\">runningmap.com<\/a>. Post total distance to comments.<\/p>\n<div id=\"iLikeThis-1493\" class=\"iLikeThis\"><span class=\"counter\">9 <a onclick=\"likeThis(1493);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>WOD1: Clean, Twist and Pull 4 RFT: 20 medicine ball cleans (men 20lb, women 12lb) 15 Russian twists (left+right = 1 rep) 10 pull-ups &nbsp; WOD2: Half Cindy As many rounds as possible in 10 minutes: 5 pull-ups 10 push-ups 15 squats Record number of rounds to comments. &nbsp; WOD3: Three runs Max effort, for [&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-1493","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\/1493","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=1493"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1493\/revisions"}],"predecessor-version":[{"id":1494,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1493\/revisions\/1494"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1493"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1493"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1493"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}