{"id":1742,"date":"2012-12-03T14:36:01","date_gmt":"2012-12-03T20:36:01","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1742"},"modified":"2012-12-03T18:41:10","modified_gmt":"2012-12-04T00:41:10","slug":"team-wod-watch-and-burn","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1742","title":{"rendered":"Team WOD: Watch and Burn"},"content":{"rendered":"<p><strong>In-class GWOD:<\/strong><br \/>\n3 rounds for quality:<br \/>\n10 Strict <a title=\"View details for Handstand Push Ups with Wall\" href=\"http:\/\/www.gymnasticswod.com\/content\/handstand-push-wall\">handstand push-ups on wall<\/a> (progression: Use AbMats)<br \/>\n10 <a title=\"View details for Pull Up in L Hang\" href=\"http:\/\/www.gymnasticswod.com\/content\/pull-l-hang\">L-hang pull-ups<\/a> (progressions: curled legs; strict pull-ups; with bands)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Team WOD: Watch and Burn<br \/>\n<\/strong>In teams of 4, complete (in any order):<br \/>\n50 dips<br \/>\n50 knees-to-elbows<br \/>\n50 front squats 95\/65<br \/>\n50 box jumps<\/p>\n<p>On each team, only one person can be doing these reps at a time, and their reps only count while the other three team members are doing the following: 1) bottom-to-bottom air squats, rep for rep (rest at bottom); 2) hollow body hold; 3) holding a plate overhead (45\/25). Team members can switch out however they want, but again, the reps only count while all three of the other things are happening.<br \/>\nAt end, team must run as a group from the field house to the road between the field house and the soccer field and back, with two team members carrying a third by the hands and ankles, like a stretcher. Swap out as necessary.<\/p>\n<div id=\"iLikeThis-1742\" class=\"iLikeThis\"><span class=\"counter\">9 <a onclick=\"likeThis(1742);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>In-class GWOD: 3 rounds for quality: 10 Strict handstand push-ups on wall (progression: Use AbMats) 10 L-hang pull-ups (progressions: curled legs; strict pull-ups; with bands) &nbsp; Team WOD: Watch and Burn In teams of 4, complete (in any order): 50 dips 50 knees-to-elbows 50 front squats 95\/65 50 box jumps On each team, only one [&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":[25,85,50,54],"class_list":["post-1742","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","tag-box-jump","tag-dip","tag-front-squat","tag-knees-to-elbows"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1742","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=1742"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1742\/revisions"}],"predecessor-version":[{"id":1746,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1742\/revisions\/1746"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1742"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1742"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1742"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}