{"id":3251,"date":"2014-04-04T10:18:09","date_gmt":"2014-04-04T15:18:09","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3251"},"modified":"2014-04-04T10:18:09","modified_gmt":"2014-04-04T15:18:09","slug":"smeg-for-week-of-46","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3251","title":{"rendered":"SMEG for week of 4\/6"},"content":{"rendered":"<p><strong>Strength<\/strong><br \/>\nHang squat clean 5-5-3-3-3-1-1-1-1 reps<\/p>\n<p><strong>Mobility<\/strong><br \/>\n<a href=\"https:\/\/www.youtube.com\/watch?v=-ZU3X59t7is&amp;list=PLB67wXqPqtMewGLnF8sVngtqU8jfHfGQI\" target=\"_blank\">5 minute shoulder fix<\/a><\/p>\n<p><strong>Endurance<\/strong><br \/>\nShort Interval- Run: Repeat :45s on,:30s off, until form\/pace deteriorates<br \/>\nLong Interval- Run: Repeat 800m, recover 3:00, until form\/pace deteriorates<br \/>\nTime Trial- Run: 1 mile for time<\/p>\n<p><strong>Gymnastic<\/strong><br \/>\nFor QUALITY<br \/>\n4 rounds:<br \/>\n10 Strict\u00a0<a title=\"View details for Ring Row\" href=\"http:\/\/gymnasticswod.com\/content\/ring-row\" target=\"_blank\">Ring Rows<\/a><br \/>\n20\u00a0<a title=\"View details for Hollow Rock\" href=\"http:\/\/gymnasticswod.com\/content\/hollow-rock\" target=\"_blank\">Hollow Rocks<\/a><\/p>\n<div id=\"iLikeThis-3251\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(3251);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Strength Hang squat clean 5-5-3-3-3-1-1-1-1 reps Mobility 5 minute shoulder fix Endurance Short Interval- Run: Repeat :45s on,:30s off, until form\/pace deteriorates Long Interval- Run: Repeat 800m, recover 3:00, until form\/pace deteriorates Time Trial- Run: 1 mile for time Gymnastic For QUALITY 4 rounds: 10 Strict\u00a0Ring Rows 20\u00a0Hollow Rocks 0 I did this!<\/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-3251","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\/3251","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=3251"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3251\/revisions"}],"predecessor-version":[{"id":3252,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3251\/revisions\/3252"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3251"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3251"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3251"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}