{"id":3757,"date":"2015-01-11T18:22:03","date_gmt":"2015-01-12T00:22:03","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3757"},"modified":"2015-01-14T10:30:46","modified_gmt":"2015-01-14T16:30:46","slug":"1-11-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3757","title":{"rendered":"1.11 Week"},"content":{"rendered":"

\"\"<\/a><\/h4>\n

Edstone crew getting after it! Well done!<\/em><\/p>\n

WORKOUTS<\/strong><\/h4>\n

WOD 1 <\/strong>(2 pts): Randy<\/strong> <\/strong>
\nFor time:
\n75-lb. power snatches, 75 reps<\/p>\n

Silver Club version:<\/strong> 5 RFT: 10 ground-to-overhead, 5 burpees <\/strong><\/p>\n

WOD 2 <\/strong>(2 pts):<\/strong> 10 \u2013 8 \u2013 6 \u2013 4 \u2013 2
\nOverhead Squat, 95\/55
\nSquat Clean, 95\/55
\nRun 200m<\/p>\n

Silver Club version:<\/strong> 10 – 8 – 6 – 4 – 2: Overhead squat, power clean, Run 2 laps<\/p>\n

WOD 3 <\/strong>(2 pts):<\/strong> 3 RFT:
\n15 bar facing burpees
\n12 deadlifts, 135\/95
\n9 hang power cleans, 135\/95
\n6 push jerks, 135\/95<\/p>\n

Edstone WOD 1 <\/strong>(2 pts):<\/strong> 42-30-18:
\nBurpees
\n400m run<\/p>\n

Edstone WOD 2 <\/strong>(2 pts):<\/strong> 10 RFT:
\n10 push-ups
\n10 sit-ups
\n10 squats<\/p>\n


\n<\/strong><\/p>\n

STRENGTH<\/h4>\n

SWOD 1 <\/strong>(1 pt each): <\/strong>Shoulder Press 5\u00d73<\/strong><\/p>\n

SWOD 2: <\/strong>Back Squat 5\u00d73<\/strong><\/p>\n

SWOD 3:<\/strong> Deadlift 5\u00d71<\/p>\n

\u00a0<\/strong><\/p>\n

ENDURANCE<\/strong><\/h4>\n

EWOD 1 <\/strong>(1 pt):\u00a0<\/strong>Short interval: Run-Repeat 100m, recover :45s until form\/pace deteriorates<\/strong><\/p>\n

EWOD 2<\/strong> <\/strong>(1 pt):<\/strong> Long interval: Row-Repeat 500m, recover :45s until form\/pace deteriorates<\/strong><\/p>\n

EWOD 3 <\/strong> <\/strong>(2 pts):<\/strong> Run 5K @ 85% effort<\/p>\n

\u00a0<\/strong><\/p>\n

GYMNASTICS<\/strong><\/h4>\n

GWOD 1 <\/strong> <\/strong>(1 pt each): <\/strong>For QUALITY
\n3 ROUNDS:
\n20 Meter\u00a0Hip Shoots<\/a>
\n20 Meter\u00a0Slide to Hollows<\/a><\/p>\n

GWOD 2<\/strong><\/strong>: <\/strong>PRACTICE for 10 minutes:
\nBroad Jump<\/a>
\nSingle Leg\u00a0Broad Jump<\/a><\/p>\n

GWOD 3: <\/strong>For REPS
\nDeath by\u00a0V Up<\/a>
\nStart with 3\u00a0V Ups<\/a>
\nAdd one rep each minute until you are unable to make the reps within the minute<\/p>\n

 <\/p>\n

<\/strong>MOBILITY <\/strong><\/h4>\n

MWOD 1<\/a><\/strong> (1 pt each): Heel Cords<\/p>\n

MWOD 2<\/a><\/strong> : Deadlift Prep<\/p>\n

MWOD 3<\/a><\/strong> : Shoulder Fix<\/p>\n

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

Edstone crew getting after it! Well done! WORKOUTS WOD 1 (2 pts): Randy For time: 75-lb. power snatches, 75 reps 5 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":[5,4,3,192,220,7,8,9],"tags":[218,279,68,280,281,33,278,282,60,66],"class_list":["post-3757","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-big-tent","category-endurance","category-silver-club","category-gymnastics","category-mobility","category-strength","tag-200m-run","tag-bar-facing-burpees","tag-broad-jump","tag-dt","tag-hip-shoots","tag-overhead-squat","tag-randy","tag-slide-to-hollows","tag-squat-clean","tag-v-up"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3757","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=3757"}],"version-history":[{"count":17,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3757\/revisions"}],"predecessor-version":[{"id":3760,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3757\/revisions\/3760"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3757"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3757"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3757"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}