{"id":3515,"date":"2014-09-11T21:19:00","date_gmt":"2014-09-12T02:19:00","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3515"},"modified":"2014-09-11T21:19:00","modified_gmt":"2014-09-12T02:19:00","slug":"movements-sept-8-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3515","title":{"rendered":"Movements: Sept. 8 week"},"content":{"rendered":"<p><strong>9\/8<br \/>\n<\/strong>Double alternating tabata:<br \/>\nOverhead squats<br \/>\nPush-ups (during one round, do rope pull-to-stand, either from seated or from ground)<br \/>\n3 minutes on \u2014 1 minute rest<br \/>\n2 minutes on \u2014 1 minute rest<br \/>\n2 minute on<\/p>\n<p><strong>9\/10<br \/>\n<\/strong>5 RFT:<br \/>\n10 Kettlebell swings<br \/>\nRun with medball, 1 lap around purple stripe<\/p>\n<p><strong>Harder version:<\/strong> Add 5 push-ups after the KB swings<\/p>\n<p><strong>Out-of-class workout:<br \/>\n<\/strong> 21-15-9 rep rounds for time:<br \/>\nPush-ups<br \/>\nWalking lunges<br \/>\n(That means do 21 push-ups, 21 walking lunges; 15 push-ups, 15 lunges; 9 push-ups, 9 lunges)<\/p>\n<p>&nbsp;<\/p>\n<div id=\"iLikeThis-3515\" class=\"iLikeThis\"><span class=\"counter\">4 <a onclick=\"likeThis(3515);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>9\/8 Double alternating tabata: Overhead squats Push-ups (during one round, do rope pull-to-stand, either from seated or from ground) 3 minutes on \u2014 1 minute rest 2 minutes on \u2014 1 minute rest 2 minute on 9\/10 5 RFT: 10 Kettlebell swings Run with medball, 1 lap around purple stripe Harder version: Add 5 push-ups [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[220],"tags":[],"class_list":["post-3515","post","type-post","status-publish","format-standard","hentry","category-silver-club"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3515","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=3515"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3515\/revisions"}],"predecessor-version":[{"id":3517,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3515\/revisions\/3517"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3515"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3515"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3515"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}