{"id":1969,"date":"2013-02-01T13:20:07","date_gmt":"2013-02-01T19:20:07","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1969"},"modified":"2013-02-01T13:20:07","modified_gmt":"2013-02-01T19:20:07","slug":"endurance-club-week-of-feb-3","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1969","title":{"rendered":"Endurance Club: Week of Feb. 3"},"content":{"rendered":"

Sunday:<\/strong>
\nRun at 85% effort for the same amount of time you ran your all-out 10K last week.
\nIn other words, if you finished your 10K in 50 minutes, then run for 50 minutes again, but this time only cover ~8,500 meters.<\/p>\n

Wednesday, in P.E.:<\/strong>
\nStrength:<\/strong> Push Press 8×2 on :45 @ 65% 1RM
\nCF WOD: <\/strong>For time:
\nRun 400m
\n40 kettlebell swings (1.5\/1 pood)
\n30 Pull-ups
\n20 Kettlebell swings (1.5\/1 pood)
\n10 Pull Ups
\nRun 400m<\/p>\n

On your own:<\/strong>
\nStrength: <\/strong>Back squat 5–<\/strong>5-5+ at 70%, 80%, 90% of your 4RM. The third set is maximum number of reps
\nCF WOD 1:<\/strong> 5RFT:
\nRun 200m
\n20 Air Squats
\n10 L Pull Ups (a good sub for this is just dead-hang pull-ups)<\/p>\n

Strength:<\/strong> Deadlift 10×2 on :45 @ 65% 1RM.
\nCF WOD 2:<\/strong> 40 – 30 – 20 – 10 rep rounds of:
\nKettlebell swings, 1.5\/1 pood
\nPush-ups<\/strong><\/p>\n

CFE WOD 1: <\/strong>“Tosh”
\n<\/strong>Run: 3 x (200m + 400m + 600m)
\nWork:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).<\/p>\n

CFE WOD 2: <\/strong>5 rounds, each for distance:
\nRun 1 minute
\nRest 1 minute<\/p>\n

0 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

Sunday: Run at 85% effort for the same amount of time you ran your all-out 10K last week. In other words, if you finished your 10K in 50 minutes, then run for 50 minutes again, but this time only cover ~8,500 meters. Wednesday, in P.E.: Strength: Push Press 8×2 on :45 @ 65% 1RM CF […]<\/p>\n","protected":false},"author":16,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-1969","post","type-post","status-publish","format-standard","hentry","category-your-wods"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1969","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\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1969"}],"version-history":[{"count":5,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1969\/revisions"}],"predecessor-version":[{"id":1997,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1969\/revisions\/1997"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1969"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1969"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1969"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}