{"id":2142,"date":"2013-03-10T16:23:02","date_gmt":"2013-03-10T21:23:02","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=2142"},"modified":"2013-03-10T16:32:34","modified_gmt":"2013-03-10T21:32:34","slug":"endurance-club-week-of-march-10","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=2142","title":{"rendered":"Endurance Club: Week of March 10"},"content":{"rendered":"<p><strong>Sunday:<\/strong>\u00a0Run (SUN): 5 mile TT<strong><\/strong><\/p>\n<p><!--more--><\/p>\n<p><strong>Monday, in P.E.<\/strong>:<br \/>\n<strong>Strength:\u00a0\u00a0<\/strong>Front Squat 10&#215;2 @ 65%<\/p>\n<p><strong>WOD: <\/strong>AMRAP in 8 minutes:<br \/>\n5 power cleans @ 65% 1RM clean<br \/>\n10 double-unders<br \/>\n<strong><\/strong><strong><\/strong><\/p>\n<p><strong>Wednesday, in P.E.<\/strong><strong>:<\/strong><br \/>\n<strong>Strength:\u00a0<\/strong>DE: overhead squat 10&#215;2 @ 60% 1RM<strong><\/strong><\/p>\n<p><strong><\/strong><strong>CFE WOD:<\/strong> 3 RFT:<br \/>\nRun 400m<br \/>\n15 deadlifts, bodyweight<br \/>\n12 handstand push-ups<\/p>\n<p><strong>CFE WOD 2: <\/strong>5 RFT:<br \/>\n5 \/ 5 kettlebell snatch, 1.5\/1 pood<br \/>\n5 \/ 5 pistols<br \/>\n25 double-unders<\/p>\n<p>&nbsp;<\/p>\n<p><strong>On your own:<\/strong><strong><\/strong><\/p>\n<p><strong><\/strong><strong>Strength:\u00a0<\/strong>10&#215;3 Power Clean on :45 sec @ 65% 3RM<\/p>\n<p><strong>CFE WOD 1:\u00a0<\/strong><strong><\/strong>AMRAP in 8 min:<br \/>\n3 cleans (use weight from your DE)<br \/>\n6 push press, 95\/65<br \/>\n9 push-ups<\/p>\n<p><strong>CFE WOD 2:<\/strong> 3 RFT:<br \/>\nRun 400m<br \/>\n12 back squats, bodyweight<\/p>\n<p><strong>Endurance WOD 1:\u00a0<\/strong>Run : Repeat :30 on :30 off until form\/pace deteriorates<\/p>\n<p><strong>Endurance WOD 2: <\/strong>Repeat 400m, recover 2:00 until form\/pace deteriorates<\/p>\n<div id=\"iLikeThis-2142\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(2142);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sunday:\u00a0Run (SUN): 5 mile TT 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-2142","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2142","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=2142"}],"version-history":[{"count":6,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2142\/revisions"}],"predecessor-version":[{"id":2146,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2142\/revisions\/2146"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2142"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2142"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2142"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}