{"id":3751,"date":"2015-01-04T10:58:19","date_gmt":"2015-01-04T16:58:19","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3751"},"modified":"2015-01-04T11:04:37","modified_gmt":"2015-01-04T17:04:37","slug":"1-4-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3751","title":{"rendered":"1.4 Week"},"content":{"rendered":"

WORKOUTS<\/strong><\/h3>\n

Challenge WOD: Cindy<\/strong> or Mary<\/strong><\/p>\n

Cindy<\/strong>: AMRAP in 20 minutes of:
\n5 pull-ups
\n10 push-ups
\n15 squats<\/p>\n

Mary<\/strong>: AMRAP in 20 minutes of:
\n5 handstand push-ups
\n10 one-legged squats, alternating
\n15 pull-ups<\/p>\n

Post your choice and rounds completed to comments.<\/p>\n

<\/p>\n

 <\/p>\n

WOD 2: Five Rounds<\/strong>
\n<\/strong>5 RFT:
\n7 Handstand Push Ups
\n14 Toes to Bar
\n21 Hip Extensions<\/p>\n

Silver Club:<\/strong> 5 RFT: 7 push-ups, 11 sit-ups, 15 goblet squats with 1-pood kettlebell<\/p>\n

 <\/p>\n

WOD 3: <\/strong>AMRAP in 5 minutes
\n5 Deadlifts (305\/185)
\n10 Burpees<\/p>\n

 <\/p>\n

STRENGTH<\/strong><\/h3>\n

SWOD 1: <\/strong>Back Squat 5×3<\/p>\n

SWOD 2: <\/strong>Bench Press 5×3<\/p>\n

SWOD 3:<\/strong> Deadlift 5×1
\n<\/strong><\/p>\n

 <\/p>\n

ENDURANCE<\/strong><\/h3>\n

EWOD 1:\u00a0<\/strong>Short interval: For distance: Run repeat 90 seconds on, 60 seconds off until form\/pace deteriorates<\/p>\n

EWOD 2:<\/strong> Long interval:4 rounds, each for time of: 800-meter run. Rest as needed between efforts.<\/p>\n

EWOD 3:<\/strong> Run 5 miles @ 85% effort<\/p>\n

 <\/p>\n

GYMNASTICS<\/strong><\/h3>\n

GWOD 1: Bridge-Ups
\n<\/strong>50 Bridge-ups
\nRecover 3 minutes
\nHold bridge up for 2 minutes<\/p>\n

If unable to perform a solid, unbroken bridge-up, scale it down using one of the following progressions: click here<\/a>.
\nBridge ups are a great way to open up the shoulders and improve your front rack position.<\/p>\n

GWOD 2: Strengthening the False Grip<\/strong>
\nPerform one of the following:
\n5 rounds of 12 second false grip bar hang (if needed, scale down standing on a box), or,
\n5 rounds of 5 false grip bar pull-ups
\nRest between rounds as needed<\/p>\n

Video<\/a> for false grip progressions.<\/p>\n

GWOD 3: Handstands
\n<\/strong>5 minute Handstand Forward Roll<\/a> practice
\n5 minute Kick Up to Handstand<\/a> practice
\nTry to hold the freestanding handstand as long as possible.<\/p>\n

Video<\/a> for Kick-Up-to-Handstand progression.<\/p>\n

 <\/p>\n

MOBILITY<\/strong><\/h3>\n

MWOD 1<\/a>: Set up the Knee Hinge<\/strong><\/p>\n

MWOD 2<\/a>: Better Shoulder Position<\/strong><\/p>\n

MWOD 3<\/a>: Couch Stretch<\/strong><\/p>\n

1 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

WORKOUTS Challenge WOD: Cindy or Mary Cindy: AMRAP in 20 minutes of: 5 pull-ups 10 push-ups 15 squats Mary: AMRAP in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups Post your choice and rounds completed to comments. 1 I did this!<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,3,220,22],"tags":[],"class_list":["post-3751","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-big-tent","category-silver-club","category-tough-mud"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3751","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=3751"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3751\/revisions"}],"predecessor-version":[{"id":3756,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3751\/revisions\/3756"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3751"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3751"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3751"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}