{"id":1671,"date":"2012-11-14T14:57:40","date_gmt":"2012-11-14T20:57:40","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1671"},"modified":"2012-11-18T10:23:29","modified_gmt":"2012-11-18T16:23:29","slug":"sprints-and-ruck-runs","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1671","title":{"rendered":"Sprints and Ruck Runs"},"content":{"rendered":"<p><strong>In class SWOD: 4-rep max shoulder press<\/strong><\/p>\n<p><strong><br \/>\n<\/strong><\/p>\n<p><strong>WOD: Sprints and Ruck Runs<\/strong><br \/>\nFor 15 minutes, keep traveling back and forth between markers at 100m with rotating cycles of:<\/p>\n<ul>\n<li>All-out sprints<\/li>\n<li>Sandbag runs (50\/35)<\/li>\n<li>Walking<\/li>\n<\/ul>\n<p>Do not rest. If you have to slow down, do so on the sandbag runs and walks, but keep sprints at maximum intensity. As much as possible, save sprints for right after the walks.<\/p>\n<p>&nbsp;<\/p>\n<div id=\"iLikeThis-1671\" class=\"iLikeThis\"><span class=\"counter\">10 <a onclick=\"likeThis(1671);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>In class SWOD: 4-rep max shoulder press WOD: Sprints and Ruck Runs For 15 minutes, keep traveling back and forth between markers at 100m with rotating cycles of: All-out sprints Sandbag runs (50\/35) Walking Do not rest. If you have to slow down, do so on the sandbag runs and walks, but keep sprints at [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,192,9],"tags":[88,130],"class_list":["post-1671","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-endurance","category-strength","tag-sandbag-carry","tag-sprint"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1671","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=1671"}],"version-history":[{"count":5,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1671\/revisions"}],"predecessor-version":[{"id":1690,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1671\/revisions\/1690"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1671"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1671"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1671"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}