{"id":2006,"date":"2013-02-03T09:22:09","date_gmt":"2013-02-03T15:22:09","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=2006"},"modified":"2013-02-05T11:13:24","modified_gmt":"2013-02-05T17:13:24","slug":"tm-out-of-class-workouts-week-of-feb-3","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=2006","title":{"rendered":"&#8220;The Chief&#8221;: TM OOC WODs, Feb. 3 week"},"content":{"rendered":"<p><strong>WOD 1: &#8220;The Chief&#8221;<\/strong><br \/>\nMax rounds in 3 minutes of:<br \/>\n3 Power cleans, 135\/95 lb (I would recommend scaling this weight down)<br \/>\n6 Push-ups<br \/>\n9 Squats<br \/>\nRest 1 minute.<br \/>\nRepeat for a total of 5 cycles (workout takes 19 minutes total)<\/p>\n<p><a href=\"http:\/\/www.crossfit.com\/mt-archive2\/008735.html\" target=\"_blank\"><em>From mainsite<\/em><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><strong>WOD 2: Foot on the Gas\u00a0 <\/strong><br \/>\nFor time:<br \/>\n20 Front squats @ 70% of your 4RM back squat<br \/>\n30 Box jump, 30&#8243; box (this would be a 24&#8243; box with two 45 lb plates stacked on top; women use 24&#8243; box)<br \/>\n40 Kettlebell swings, 1.5\/1 pood<br \/>\n50 Wallball shots, 20\/12 pound ball<\/p>\n<p><a href=\"http:\/\/mainsite.crossfit.com\/mt-archive2\/008776.html\" target=\"_blank\"><em>From mainsite<\/em><\/a><\/p>\n<div id=\"iLikeThis-2006\" class=\"iLikeThis\"><span class=\"counter\">5 <a onclick=\"likeThis(2006);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>WOD 1: &#8220;The Chief&#8221; Max rounds in 3 minutes of: 3 Power cleans, 135\/95 lb (I would recommend scaling this weight down) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles (workout takes 19 minutes total) From mainsite &nbsp; WOD 2: Foot on the Gas\u00a0 For time: 20 Front squats [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22],"tags":[],"class_list":["post-2006","post","type-post","status-publish","format-standard","hentry","category-tough-mud"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2006","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=2006"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2006\/revisions"}],"predecessor-version":[{"id":2008,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2006\/revisions\/2008"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2006"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2006"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2006"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}