{"id":2657,"date":"2013-10-11T17:49:49","date_gmt":"2013-10-11T22:49:49","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=2657"},"modified":"2013-10-12T20:50:22","modified_gmt":"2013-10-13T01:50:22","slug":"p-e-ooc-work-for-week-of-oct-13","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=2657","title":{"rendered":"P.E. OOC work for week of Oct.13"},"content":{"rendered":"<p><strong>WOD: 4 RFT:<\/strong><br \/>\nBroad jumps, length of the gym<br \/>\n10 Push jerks\u2014you decide the weight (push-ups for women)<br \/>\n25 squats<\/p>\n<p><strong>Other work: SKILL &#8230;<\/strong><br \/>\nDepending on what skill you&#8217;re trying to get, do:<\/p>\n<ul>\n<li>300 <strong>double unders<\/strong>, or 10 minutes double-under practice, whichever comes first<\/li>\n<\/ul>\n<ul>\n<li>5 rounds for <em>quality<\/em>: 5 <strong>kipping pull-ups<\/strong> (<strong>butterfly<\/strong> if you want); 10 medball cleans; 30 seconds front plank<\/li>\n<\/ul>\n<ul>\n<li>5 rounds for <em>quality<\/em>: 4 <strong>handstand push-ups<\/strong>; 10 medball cleans; 30 seconds front plank<\/li>\n<\/ul>\n<p>We will be covering these skills in class on Monday, and you can work on them later in the week.<\/p>\n<div id=\"iLikeThis-2657\" class=\"iLikeThis\"><span class=\"counter\">5 <a onclick=\"likeThis(2657);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>WOD: 4 RFT: Broad jumps, length of the gym 10 Push jerks\u2014you decide the weight (push-ups for women) 25 squats Other work: SKILL &#8230; Depending on what skill you&#8217;re trying to get, do: 300 double unders, or 10 minutes double-under practice, whichever comes first 5 rounds for quality: 5 kipping pull-ups (butterfly if you want); [&hellip;]<\/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],"tags":[],"class_list":["post-2657","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2657","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=2657"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2657\/revisions"}],"predecessor-version":[{"id":2660,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2657\/revisions\/2660"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2657"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2657"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2657"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}