{"id":2878,"date":"2013-12-08T10:41:05","date_gmt":"2013-12-08T16:41:05","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=2878"},"modified":"2013-12-08T18:47:28","modified_gmt":"2013-12-09T00:47:28","slug":"p-e-ooc-work-for-dec-8-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=2878","title":{"rendered":"P.E. OOC work for Dec. 8 week"},"content":{"rendered":"<p><strong>WOD: Let&#8217;s Do Lunge<\/strong><br \/>\nFor time, 21-18-15-12-9-6 rep rounds of:<br \/>\nPull-ups<br \/>\nSit-ups<br \/>\n<em>Begin<\/em> each round with 100 feet of walking lunge (600 feet total)<\/p>\n<p><strong>Other work:<br \/>\n<\/strong>Choose one of these options, focusing on skills you\u2019re trying to pick up \u2026<\/p>\n<ul>\n<li>Three rounds <em>for quality:<\/em><br \/>\n5 <strong>L pull-ups<\/strong> (or <strong>false-grip pull-ups<\/strong> or <strong>deadhang<\/strong><strong> pull-ups<\/strong>\u2014bands okay if necessary, but go as light as possible)<br \/>\n10 <strong>hip-back extensions<\/strong><br \/>\n30 second <strong>L-sit hold<br \/>\n<\/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>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<\/ul>\n<div id=\"iLikeThis-2878\" class=\"iLikeThis\"><span class=\"counter\">6 <a onclick=\"likeThis(2878);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>WOD: Let&#8217;s Do Lunge For time, 21-18-15-12-9-6 rep rounds of: Pull-ups Sit-ups Begin each round with 100 feet of walking lunge (600 feet total) Other work: Choose one of these options, focusing on skills you\u2019re trying to pick up \u2026 Three rounds for quality: 5 L pull-ups (or false-grip pull-ups or deadhang pull-ups\u2014bands okay if [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-2878","post","type-post","status-publish","format-standard","hentry","category-your-wods"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2878","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=2878"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2878\/revisions"}],"predecessor-version":[{"id":2880,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2878\/revisions\/2880"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2878"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2878"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2878"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}