{"id":1887,"date":"2013-01-20T07:58:40","date_gmt":"2013-01-20T13:58:40","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1887"},"modified":"2013-01-20T07:58:40","modified_gmt":"2013-01-20T13:58:40","slug":"endurance-club-week-of-jan-20","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1887","title":{"rendered":"Endurance Club: Week of Jan. 20"},"content":{"rendered":"<p><strong>Sunday:<\/strong><br \/>\nRun 4.25 km in the same amount of time you ran your all-out 5K last week.<br \/>\nIn other words, you&#8217;re running at about 85% of the effort you put into your run last week.<\/p>\n<p><strong>On your own:<\/strong><br \/>\nStrength: Push Press 12&#215;2 at 55% 4RM every 45 secs.<br \/>\nCFE WOD: Run 400m; 40 kettlebell swings (1.5\/1 pood); 30 pull-ups; 20 kettlebell swings; 10 pull-ups; run 400m<br \/>\nCFE WOD: 4 RFT: 30 double unders; 30 AbMat sit-ups; 30 air squats<br \/>\nRun: 4-6 x 2:00 all-out efforts, rest 5:00, until form deteriorates or you complete 6 rounds<\/p>\n<p><strong>Wednesday, in P.E.:<\/strong><br \/>\nStrength: Max effort floor press<br \/>\nCF WOD: TBA (power cleans, dips)<\/p>\n<p><strong>Friday, in P.E.:<\/strong><br \/>\nStrength: Find your 1RM deadlift<br \/>\nCF WOD: TBA (rows, squats, runs)<\/p>\n<p><strong><br \/>\n<\/strong><\/p>\n<div id=\"iLikeThis-1887\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(1887);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sunday: Run 4.25 km in the same amount of time you ran your all-out 5K last week. In other words, you&#8217;re running at about 85% of the effort you put into your run last week. On your own: Strength: Push Press 12&#215;2 at 55% 4RM every 45 secs. CFE WOD: Run 400m; 40 kettlebell swings [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[192],"tags":[],"class_list":["post-1887","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1887","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=1887"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1887\/revisions"}],"predecessor-version":[{"id":1890,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1887\/revisions\/1890"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1887"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1887"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1887"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}