{"id":1716,"date":"2012-11-26T18:00:39","date_gmt":"2012-11-27T00:00:39","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1716"},"modified":"2012-11-27T08:41:13","modified_gmt":"2012-11-27T14:41:13","slug":"golden-corral-buffet","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1716","title":{"rendered":"Golden Corral Buffet"},"content":{"rendered":"<p><strong>In-class EWOD: Fast and Slow<\/strong><br \/>\n6 minutes of:<br \/>\n30 seconds sprint<br \/>\n30 seconds easy jog<\/p>\n<p>&nbsp;<\/p>\n<p><strong>WOD: Golden Corral Buffet<\/strong><\/p>\n<ol>\n<li>Choose 1 gymnastics movement: pull-up; push-up; squat; dip<\/li>\n<li>Choose 1 weightlifting movement: wallball shot; deadlift (~40% 4RM); front squat (~40% back squat 4RM); power clean (~50% 1RM)<\/li>\n<li>Choose 1 metcon movement: row (calories); mountain climbers (L+R=1 rep); double-unders; shuttle sprints (width of gym; purple stripe to purple stripe = 2 reps)<\/li>\n<li>Decide a rep scheme, with each movement having between 5 and 11 reps, and all three exercises adding up to 24 reps. e.g. 8+8+8, or 11+8+5, etc.<\/li>\n<\/ol>\n<p>The workout is AMRAP in 8 minutes of your designed workout.<\/p>\n<p>Post workout and completed work to comments. e.g.: &#8220;I did: 9 pull-ups, 8 deadlifts (95lb), 7 double-unders. I got 5 rounds+6 deadlifts.&#8221;<\/p>\n<div id=\"iLikeThis-1716\" class=\"iLikeThis\"><span class=\"counter\">15 <a onclick=\"likeThis(1716);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>In-class EWOD: Fast and Slow 6 minutes of: 30 seconds sprint 30 seconds easy jog &nbsp; WOD: Golden Corral Buffet Choose 1 gymnastics movement: pull-up; push-up; squat; dip Choose 1 weightlifting movement: wallball shot; deadlift (~40% 4RM); front squat (~40% back squat 4RM); power clean (~50% 1RM) Choose 1 metcon movement: row (calories); mountain climbers [&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],"tags":[],"class_list":["post-1716","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1716","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=1716"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1716\/revisions"}],"predecessor-version":[{"id":1721,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1716\/revisions\/1721"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1716"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1716"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1716"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}