{"id":2860,"date":"2013-12-01T14:57:12","date_gmt":"2013-12-01T20:57:12","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=2860"},"modified":"2013-12-01T14:59:13","modified_gmt":"2013-12-01T20:59:13","slug":"p-e-ooc-work-for-dec-1-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=2860","title":{"rendered":"P.E. OOC work for Dec. 1 week"},"content":{"rendered":"<p><strong>WOD: Jump Pull Swing<\/strong><br \/>\n10-9-8-7-6-5-4-3-2-1 reps of:<br \/>\nBox jump (24&#8243;\/18&#8243;) &#8230; or &#8230; Power clean, 135\/95 lb (scale if necessary)<br \/>\nPull-up &#8230; or &#8230; Ring dip<br \/>\nKettlebell swing, 1.5\/1 pood<\/p>\n<p>Do not use bands on this workout. Do as many normal (or kipping) pull-ups as you can, and then switch to jumping pull-ups. You can do all jumping pull-ups if you need to.)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Other work:<br \/>\n<\/strong>Do one max set pull-ups (kipping is acceptable).<\/p>\n<p>Also, choose one of these options if you haven&#8217;t done it before, focusing on skills you\u2019re trying to pick up \u2026<\/p>\n<ul>\n<li>If you\u2019re 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>Three RFT: 5 <strong>handstand push-ups<\/strong>; 10 <strong>knees-to-elbows<\/strong> or <strong>toes-to-bar<\/strong>; 15 <strong>GHD sit-ups <\/strong>(if there is another challenging movement you are working on that you would like to incorporate, you may sub it for one of these movements.)<\/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>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-2860\" class=\"iLikeThis\"><span class=\"counter\">5 <a onclick=\"likeThis(2860);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>WOD: Jump Pull Swing 10-9-8-7-6-5-4-3-2-1 reps of: Box jump (24&#8243;\/18&#8243;) &#8230; or &#8230; Power clean, 135\/95 lb (scale if necessary) Pull-up &#8230; or &#8230; Ring dip Kettlebell swing, 1.5\/1 pood Do not use bands on this workout. Do as many normal (or kipping) pull-ups as you can, and then switch to jumping pull-ups. You can [&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-2860","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\/2860","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=2860"}],"version-history":[{"count":5,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2860\/revisions"}],"predecessor-version":[{"id":2865,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2860\/revisions\/2865"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2860"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}