{"id":2970,"date":"2014-01-15T18:46:44","date_gmt":"2014-01-16T00:46:44","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=2970"},"modified":"2014-01-15T20:23:08","modified_gmt":"2014-01-16T02:23:08","slug":"p-e-ooc-work-for-jan-12-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=2970","title":{"rendered":"P.E. OOC work for Jan. 12 week"},"content":{"rendered":"<p>WOD: &#8220;Elizabeth&#8221;<br \/>\n21-15-9 rep rounds of:<br \/>\nClean, 135 lb (75 lb for women)<br \/>\nRing dip<\/p>\n<p>Scale as needed. The cleans can be power cleans, with weight scaled as necessary.<br \/>\nYou can do the dips on the station and\/or with a band as needed.<\/p>\n<p>&nbsp;<\/p>\n<p>Extra work: Endurance WOD:<br \/>\n4 rounds, each for time:<br \/>\n1000m row<br \/>\nRest 90 seconds<\/p>\n<p>You can program the rower under &#8220;New workout\/Distance intervals&#8221; so it will do 1000m rows with 90 seconds rest. Works great!<\/p>\n<div id=\"iLikeThis-2970\" class=\"iLikeThis\"><span class=\"counter\">3 <a onclick=\"likeThis(2970);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>WOD: &#8220;Elizabeth&#8221; 21-15-9 rep rounds of: Clean, 135 lb (75 lb for women) Ring dip Scale as needed. The cleans can be power cleans, with weight scaled as necessary. You can do the dips on the station and\/or with a band as needed. &nbsp; Extra work: Endurance WOD: 4 rounds, each for time: 1000m row [&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-2970","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\/2970","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=2970"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2970\/revisions"}],"predecessor-version":[{"id":2976,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2970\/revisions\/2976"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2970"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2970"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2970"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}