{"id":3271,"date":"2014-04-11T16:05:33","date_gmt":"2014-04-11T21:05:33","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3271"},"modified":"2014-04-11T16:05:33","modified_gmt":"2014-04-11T21:05:33","slug":"smeg-for-week-of-413","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3271","title":{"rendered":"SMEG for week of 4\/13"},"content":{"rendered":"<p><strong>Strength<\/strong><br \/>\nSnatch 1-1-1-1-1-1-1 reps<\/p>\n<p><strong>Mobility<br \/>\n<\/strong><a href=\"https:\/\/www.youtube.com\/watch?v=fCFlfgCqpK8&amp;list=PLB67wXqPqtMdr9QkR8GJvfZC5AsuvSi6T\" target=\"_blank\">Lower Leg and Ankle<\/a><\/p>\n<p><strong>Endurance<\/strong><br \/>\nShort Interval- Run: Repeat :60 on, :90 off until form\/pace deteriorates<br \/>\nLong Interval- Row: Repeat 4:00 on, 3:00 off until form\/pace deteriorates<br \/>\nTime Trial- Run: 5k (try to set a PR)<\/p>\n<p><strong>Gymnastic<\/strong><br \/>\n5 rounds for time of:<br \/>\n10\u00a0<a title=\"View details for Handstand Push Ups with Wall and Kip\" href=\"http:\/\/gymnasticswod.com\/content\/handstand-push-wall-and-kip\" target=\"_blank\">Handstand Push Ups with Wall and Kip<\/a><br \/>\n10\u00a0<a title=\"View details for Burpee\" href=\"http:\/\/gymnasticswod.com\/content\/burpee\" target=\"_blank\">Burpees<\/a><br \/>\n10\u00a0<a title=\"View details for Kipping Pull Up\" href=\"http:\/\/gymnasticswod.com\/content\/kipping-pull\" target=\"_blank\">Kipping Pull Ups<\/a><\/p>\n<div id=\"iLikeThis-3271\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(3271);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Strength Snatch 1-1-1-1-1-1-1 reps Mobility Lower Leg and Ankle Endurance Short Interval- Run: Repeat :60 on, :90 off until form\/pace deteriorates Long Interval- Row: Repeat 4:00 on, 3:00 off until form\/pace deteriorates Time Trial- Run: 5k (try to set a PR) Gymnastic 5 rounds for time of: 10\u00a0Handstand Push Ups with Wall and Kip 10\u00a0Burpees [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,3,192,7,8,9],"tags":[],"class_list":["post-3271","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-big-tent","category-endurance","category-gymnastics","category-mobility","category-strength"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3271","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=3271"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3271\/revisions"}],"predecessor-version":[{"id":3273,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3271\/revisions\/3273"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3271"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3271"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3271"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}