{"id":2709,"date":"2013-10-25T17:40:40","date_gmt":"2013-10-25T22:40:40","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=2709"},"modified":"2013-10-25T17:42:25","modified_gmt":"2013-10-25T22:42:25","slug":"p-e-ooc-work-for-oct-27-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=2709","title":{"rendered":"P.E. OOC work for Oct. 27 week"},"content":{"rendered":"<p>Doing the Tough Mudder in Dallas definitely counts as an out-of-class workout!<\/p>\n<p>For non-Mudder types, do <strong>WOD:<br \/>\n<\/strong>3 RFT:<br \/>\nBurpee broad jumps, 1 length of the gym (purple stripe to purple stripe longwise; or halfway down, halfway back)<br \/>\n21 kettlebell swings, 1.5\/1 pood<br \/>\n12 pull-ups (use bands or sub jumping pull-ups if necessary)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Other work: SKILL \u2026<\/strong><br \/>\nDepending on what skill you\u2019re 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<li>3 rounds for <em>quality: <\/em>9 <strong>hip\/back extensions<\/strong>, 500m row\u2014max effort (if you didn&#8217;t do this last week)<\/li>\n<li>10 minutes handstand practice\u2014this could include working on freestanding <strong>handstands<\/strong>, <strong>handstand push-ups<\/strong> (kipping or no), and\/or <strong>handstand walks<\/strong><\/li>\n<\/ul>\n<div id=\"iLikeThis-2709\" class=\"iLikeThis\"><span class=\"counter\">3 <a onclick=\"likeThis(2709);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Doing the Tough Mudder in Dallas definitely counts as an out-of-class workout! For non-Mudder types, do WOD: 3 RFT: Burpee broad jumps, 1 length of the gym (purple stripe to purple stripe longwise; or halfway down, halfway back) 21 kettlebell swings, 1.5\/1 pood 12 pull-ups (use bands or sub jumping pull-ups if necessary) &nbsp; Other [&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-2709","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\/2709","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=2709"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2709\/revisions"}],"predecessor-version":[{"id":2712,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2709\/revisions\/2712"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2709"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2709"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2709"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}