{"id":2212,"date":"2013-03-18T13:39:55","date_gmt":"2013-03-18T18:39:55","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=2212"},"modified":"2013-03-18T19:00:45","modified_gmt":"2013-03-19T00:00:45","slug":"p-e-march-18-20","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=2212","title":{"rendered":"P.E. March 18, 20"},"content":{"rendered":"

GWOD:<\/strong> 2 minutes of pancake splits
\n2 minutes of right side splits
\n2 minutes of left side splits<\/p>\n

BA WOD:<\/strong> AMRAP in 12 min
\n12 box jumps, 24\/18″
\n8 pistols (alternating legs)
\n8 push-ups<\/p>\n

 <\/p>\n

For Endurance and Tough Mud folks, here are the two workouts you’re going to do\u2014one today and the other on Wednesday. Take your pick:<\/p>\n

Strength:\u00a0\u00a0<\/strong>ME: Deadlift<\/p>\n

WOD: “Cindy” <\/strong>(AMRAP in 20 minutes:) or: “Chelsea” <\/strong>(EMOTM for 30 minutes:)
\n5 Pull-ups
\n10 Push-ups
\n15 Squats
\n\u00a0<\/strong><\/p>\n

Strength: <\/strong>DE: Box Squat 10×2 on :45 @ 60% 1RM<\/p>\n

WOD: CrossFit Open 13.2
\n<\/strong>AMRAP in 10 minutes:
\n5 Shoulder to overhead, 115\/75 lb
\n10 Deadlift, 115\/75 lb
\n15 Box jumps, 24\/20″ box<\/p>\n

BtW average: 7 rounds
\nCrossFit Games competitors are doing 12+ rounds in 10 minutes! This proves they are robots made in labs.<\/p>\n

 <\/p>\n

One final option for CFE folks:
\nFour rounds, each for time: Run 1 mile, rest 3 minutes<\/p>\n

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

GWOD: 2 minutes of pancake splits 2 minutes of right side splits 2 minutes of left side splits BA WOD: AMRAP in 12 min 12 box jumps, 24\/18″ 8 pistols (alternating legs) 8 push-ups   For Endurance and Tough Mud folks, here are the two workouts you’re going to do\u2014one today and the other on […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,192,220,22],"tags":[],"class_list":["post-2212","post","type-post","status-publish","format-standard","hentry","category-p-e-men","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\/2212","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=2212"}],"version-history":[{"count":6,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2212\/revisions"}],"predecessor-version":[{"id":2218,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2212\/revisions\/2218"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2212"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2212"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2212"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}