{"id":3183,"date":"2014-03-24T08:45:05","date_gmt":"2014-03-24T13:45:05","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3183"},"modified":"2014-03-24T08:49:02","modified_gmt":"2014-03-24T13:49:02","slug":"smeg-for-week-323","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3183","title":{"rendered":"SMEG for week 3\/23"},"content":{"rendered":"<p><strong>Strength<\/strong><br \/>\nPush press: 5-5-3-3-3-1-1-1-1-1<\/p>\n<p><strong>Mobility<\/strong><br \/>\n<a href=\"https:\/\/www.youtube.com\/watch?v=98WdBPPohPM\" target=\"_blank\">Making a better front rack<\/a><\/p>\n<p><strong>Endurance<\/strong><br \/>\nShort Interval-Run: 3 x (400m, 200m, 100m), recover 1:1<br \/>\nLong Interval- Run: Repeat 1M, recover 4:00, until form\/pace deteriorates<br \/>\nTime Trial- Run: 5k<\/p>\n<p>Gymnastics<br \/>\nFor QUALITY<br \/>\n5 ROUNDS of 15 seconds on, 30 seconds off:<br \/>\n-Hold <a href=\"http:\/\/gymnasticswod.com\/content\/planche-tuck-position\" target=\"_blank\">planche in tuck position<\/a><br \/>\n-Hold <a href=\"http:\/\/gymnasticswod.com\/content\/l-seat\" target=\"_blank\">L seat<\/a><\/p>\n<div id=\"iLikeThis-3183\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(3183);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Strength Push press: 5-5-3-3-3-1-1-1-1-1 Mobility Making a better front rack Endurance Short Interval-Run: 3 x (400m, 200m, 100m), recover 1:1 Long Interval- Run: Repeat 1M, recover 4:00, until form\/pace deteriorates Time Trial- Run: 5k Gymnastics For QUALITY 5 ROUNDS of 15 seconds on, 30 seconds off: -Hold planche in tuck position -Hold L seat 0 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,192,7,8,9],"tags":[],"class_list":["post-3183","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-endurance","category-gymnastics","category-mobility","category-strength"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3183","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\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3183"}],"version-history":[{"count":7,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3183\/revisions"}],"predecessor-version":[{"id":3195,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3183\/revisions\/3195"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3183"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3183"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3183"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}