{"id":2683,"date":"2013-10-19T22:25:18","date_gmt":"2013-10-20T03:25:18","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=2683"},"modified":"2013-10-22T17:54:05","modified_gmt":"2013-10-22T22:54:05","slug":"p-e-ooc-work-for-oct-20-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=2683","title":{"rendered":"P.E. OOC work for Oct. 20 week"},"content":{"rendered":"<p><strong>WOD:<\/strong><br \/>\n4 RFT:<br \/>\n15 burpees<br \/>\n10 back squats (men: 70% 5-rep max; women 75lb)<br \/>\nRun 2 laps around purple stripe with plate overhead (men: 45lb, scale if necessary; women 10lb)<\/p>\n<p><strong>Other work:<\/strong> <strong>SKILL<\/strong> &#8230;<br \/>\nDepending on what skill you&#8217;re trying to get, do:<\/p>\n<ul>\n<li>4 rounds for <em>quality: <\/em>Max rep <strong>dips<\/strong> or <strong>ring dips<\/strong>, 25 sit-ups<\/li>\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 (only if you didn&#8217;t do this workout last week)<\/li>\n<li>For time: 150 <strong>kettlebell swings<\/strong>, 1.5 pd\/1 pd<\/li>\n<li>3 rounds for <em>quality: <\/em>9 <strong>hip\/back extension<\/strong>, 500m row\u2014max effort<\/li>\n<\/ul>\n<p>Men, if you have all those skills, you can do 3-3-3-3-3 of\u00a0<strong>front squat<\/strong> or <strong>push jerk.<\/strong> Please do it with a partner who can watch your form.<\/p>\n<div id=\"iLikeThis-2683\" class=\"iLikeThis\"><span class=\"counter\">1 <a onclick=\"likeThis(2683);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>WOD: 4 RFT: 15 burpees 10 back squats (men: 70% 5-rep max; women 75lb) Run 2 laps around purple stripe with plate overhead (men: 45lb, scale if necessary; women 10lb) Other work: SKILL &#8230; Depending on what skill you&#8217;re trying to get, do: 4 rounds for quality: Max rep dips or ring dips, 25 sit-ups [&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-2683","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\/2683","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=2683"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2683\/revisions"}],"predecessor-version":[{"id":2691,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2683\/revisions\/2691"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2683"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2683"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2683"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}