{"id":1963,"date":"2013-01-30T15:00:40","date_gmt":"2013-01-30T21:00:40","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1963"},"modified":"2013-01-30T20:38:58","modified_gmt":"2013-01-31T02:38:58","slug":"p-e-jan-30","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1963","title":{"rendered":"P.E. Jan. 30"},"content":{"rendered":"<p><strong>GWOD (everyone): <\/strong>3 rounds for quality: 10 dips or ring dips, 10 double-unders<\/p>\n<p><strong>CFE Strength:<\/strong> Back Squat 10\u00d72 at 60% 1RM; Rest 1 min between sets.<\/p>\n<p><strong>BA WOD: <\/strong>3 RFT:<br \/>\nBackwards sprint 2 laps around gym<br \/>\n20 box jumps<br \/>\nWalking lunges width of gym and back<\/p>\n<p><strong>CFE WOD:<\/strong> 3 RFT:<br \/>\n20 Overhead Squats, 45\/35 lbs<br \/>\n20 Pull-ups<br \/>\n20 Sit-ups or GHD Sit-ups<br \/>\n20 Dips<\/p>\n<p><strong>TM WOD: <\/strong><strong>\u201cThe Bear Complex\u201d<br \/>\n<\/strong><\/p>\n<p>Without stopping or dropping the bar, complete the following sequence, seven times: * Power Clean * Front Squat * Push Press (have bar land behind head, in rear-rack position) * Back Squat * Push-Press (have bar land on chest, in front-rack position). Once you\u2019ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.<\/p>\n<p>Record weight for all five sets, and which rep you failed on if you failed on any set.<\/p>\n<div id=\"iLikeThis-1963\" class=\"iLikeThis\"><span class=\"counter\">4 <a onclick=\"likeThis(1963);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>GWOD (everyone): 3 rounds for quality: 10 dips or ring dips, 10 double-unders CFE Strength: Back Squat 10\u00d72 at 60% 1RM; Rest 1 min between sets. BA WOD: 3 RFT: Backwards sprint 2 laps around gym 20 box jumps Walking lunges width of gym and back CFE WOD: 3 RFT: 20 Overhead Squats, 45\/35 lbs [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,192,220,22],"tags":[],"class_list":["post-1963","post","type-post","status-publish","format-standard","hentry","category-p-e-women","category-endurance","category-silver-club","category-tough-mud"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1963","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=1963"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1963\/revisions"}],"predecessor-version":[{"id":1978,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1963\/revisions\/1978"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1963"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1963"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1963"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}