{"id":2079,"date":"2013-02-24T10:23:26","date_gmt":"2013-02-24T16:23:26","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=2079"},"modified":"2013-02-24T10:48:33","modified_gmt":"2013-02-24T16:48:33","slug":"endurance-club-week-of-feb-24","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=2079","title":{"rendered":"Endurance Club: Week of Feb. 24"},"content":{"rendered":"<p><strong>Sunday:<\/strong>\u00a0Run (SUN): 2 miles at 90% 2 mile TT pace<strong><\/strong><\/p>\n<p><!--more--><\/p>\n<p><strong>Monday, in P.E.<\/strong><strong>:<\/strong><br \/>\n<strong>Strength:\u00a0<\/strong>ME: Shoulder Press<strong><\/strong><\/p>\n<p><strong>WOD:<\/strong> For total reps:<strong><\/strong><br \/>\n5:00 max handstand push-ups<br \/>\n2:00 max pull-ups<br \/>\n1:00 max air squats<strong><br \/>\n<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Wednesday, in P.E.<\/strong><strong>:<\/strong><\/p>\n<p><strong>Strength:\u00a0<\/strong>ME weighted pull-up<\/p>\n<p><strong>CFE WOD:\u00a0 <\/strong>For Time:<br \/>\n50 Box jumps, 24\/20&#8243;<br \/>\n40 Pull-ups<br \/>\n30 Push-ups<br \/>\n20 GHD sit-ups<br \/>\n10 Burpees<\/p>\n<p>&nbsp;<\/p>\n<p><strong>On your own:<\/strong><strong><\/strong><\/p>\n<p><strong>CFE WOD 1: <\/strong>3 RFT:<br \/>\nRow 400m<br \/>\n15 Hang squat cleans, 95\/65 (look at <a href=\"https:\/\/www.youtube.com\/watch?v=nkJhUg0qUWw\" target=\"_blank\">this video<\/a> on how to do this wonderful movement)<\/p>\n<p><strong>Strength: <\/strong>DE: Back Squat 10&#215;2 @ 60% 1RM<\/p>\n<p><strong><\/strong><strong><\/strong>CFE WOD 2: 3 RFT:<br \/>\nRun 400m<br \/>\n12 Back squats, bodyweight<\/p>\n<p><strong>Endurance WOD 1: <\/strong>For distance:<br \/>\nRun<strong> <\/strong>1:00; rest 1:00; run 3:00; rest 2:00; run 4:00; rest 3:00; run 5:00<\/p>\n<p><strong>Endurance WOD 2: <\/strong>Run 400m TT, recover 2:00, then repeat: run 200m, recover 1:30, until form\/pace deteriorates<\/p>\n<div id=\"iLikeThis-2079\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(2079);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sunday:\u00a0Run (SUN): 2 miles at 90% 2 mile TT pace 0 I did this!<\/p>\n","protected":false},"author":16,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[192],"tags":[],"class_list":["post-2079","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2079","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=2079"}],"version-history":[{"count":5,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2079\/revisions"}],"predecessor-version":[{"id":2094,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2079\/revisions\/2094"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2079"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2079"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2079"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}