{"id":2855,"date":"2013-11-26T09:16:51","date_gmt":"2013-11-26T15:16:51","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=2855"},"modified":"2013-11-26T09:16:51","modified_gmt":"2013-11-26T15:16:51","slug":"p-e-ooc-work-for-nov-24-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=2855","title":{"rendered":"P.E. OOC work for Nov. 24 week"},"content":{"rendered":"<p>Two out-of-class workouts this week:<\/p>\n<p><strong>WOD 1: Tens<\/strong><br \/>\n7 RFT:<br \/>\n10 Wallballs, 20\/12 lbs<br \/>\n10 Push-ups<\/p>\n<p><strong>WOD 2: Around the Rugged Rock<br \/>\n<\/strong>10 RFT:<br \/>\n10 Thrusters, 75\/45 lbs<br \/>\nRun 2 laps around the purple stripe<strong><br \/>\n<\/strong><\/p>\n<p><strong>Other work:<br \/>\n<\/strong>Do one max set dips. If you&#8217;re already able to do 10 consecutive bar dips, do ring dips. Use a band if you can&#8217;t get more than five.<\/p>\n<p>Also, choose one of these options, focusing on skills you\u2019re trying to pick up &#8230;<\/p>\n<ul>\n<li>If you&#8217;re working toward skill points in a particular <strong>lift<\/strong>, you may do 5 heavy sets of that lift (e.g. 5-5-3-1-1, or 3-3-3-3-3)<\/li>\n<li>Work on <strong>double-unders<\/strong> for 10 minutes. Count your reps. Try to string together double-single-double-single or similar patterns in order to keep the rope moving.<\/li>\n<li>Three rounds <em>for quality:<\/em>12 <strong>pistols<\/strong> each leg (or pistol progression) (alternating legs); 9 <strong>hip-back extensions<\/strong><\/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<p>If you\u2019ve done all those, you can do one of the \u201cBig Tent\u201d workouts.<\/p>\n<div id=\"iLikeThis-2855\" class=\"iLikeThis\"><span class=\"counter\">14 <a onclick=\"likeThis(2855);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Two out-of-class workouts this week: WOD 1: Tens 7 RFT: 10 Wallballs, 20\/12 lbs 10 Push-ups WOD 2: Around the Rugged Rock 10 RFT: 10 Thrusters, 75\/45 lbs Run 2 laps around the purple stripe Other work: Do one max set dips. If you&#8217;re already able to do 10 consecutive bar dips, do ring dips. [&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-2855","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\/2855","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=2855"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2855\/revisions"}],"predecessor-version":[{"id":2856,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2855\/revisions\/2856"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2855"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2855"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2855"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}