{"id":1912,"date":"2013-02-03T08:55:38","date_gmt":"2013-02-03T14:55:38","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1912"},"modified":"2013-02-03T08:55:45","modified_gmt":"2013-02-03T14:55:45","slug":"ba-out-of-class-work-week-of-feb-3","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1912","title":{"rendered":"BA out-of-class work, week of Feb. 3"},"content":{"rendered":"<p><strong>EWOD:<\/strong> Three rounds, each for time:<br \/>\nRow 500m<br \/>\nRest 90 seconds<\/p>\n<p><strong>GWOD:<\/strong> Accumulate 1 minute of L-sits on the rings<br \/>\nUse the most difficult progression you can hold for 5-10 seconds at a time.<\/p>\n<p><strong>WOD 1:<\/strong> 5 RFT<br \/>\n5 medicine ball sprints (down the hill on the soccer field and back up), 20\/10lb<br \/>\n15 jumping squats<br \/>\n25 sit-ups<\/p>\n<p><strong>WOD 2:<\/strong> 10 min AMRAP<br \/>\n10 burpees<br \/>\n10 kettlebell swings, American-style (overhead), 1.5\/1 pood<br \/>\n10 medicine ball sit-ups<\/p>\n<div id=\"iLikeThis-1912\" class=\"iLikeThis\"><span class=\"counter\">1 <a onclick=\"likeThis(1912);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>EWOD: Three rounds, each for time: Row 500m Rest 90 seconds GWOD: Accumulate 1 minute of L-sits on the rings Use the most difficult progression you can hold for 5-10 seconds at a time. WOD 1: 5 RFT 5 medicine ball sprints (down the hill on the soccer field and back up), 20\/10lb 15 jumping [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[220],"tags":[],"class_list":["post-1912","post","type-post","status-publish","format-standard","hentry","category-silver-club"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1912","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\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1912"}],"version-history":[{"count":5,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1912\/revisions"}],"predecessor-version":[{"id":2002,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1912\/revisions\/2002"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1912"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1912"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1912"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}