{"id":3776,"date":"2015-01-18T18:22:48","date_gmt":"2015-01-19T00:22:48","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3776"},"modified":"2015-01-19T14:08:58","modified_gmt":"2015-01-19T20:08:58","slug":"1-18-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3776","title":{"rendered":"1.18 Week"},"content":{"rendered":"

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

Challenge WOD <\/strong>(3 pts): Cindy<\/strong> <\/strong>or Mary<\/strong>
\nComplete as many rounds as possible in 20 minutes of:
\nCindy:<\/strong> 5 pull-ups, 10 push-ups, 15 squats
\nMary<\/strong>: 5 handstand push-ups; 10 one-legged squats, alternating; 15 pull-ups<\/p>\n

<\/p>\n

\"\"Silver Club version: <\/strong>ARMAP in 10 minutes of:
\n5 jumping pull-ups, 10 push-ups, 15 squats … OR …
\n3 push-ups with feet elevated; 6 one-legged sit-stands, alternating; 9 jumping pull-ups<\/p>\n

<\/div>\n

WOD 2 <\/strong>(2 pts):<\/strong>
\n400m run \u2014 15 clean and jerks (135\/85) \u2014 3 rope climbs
\n400m run \u2014 12 clean and jerks \u2014 2 rope climbs
\n400m run \u2014 9 clean and jerks \u2014 1 rope climb<\/p>\n

Silver Club version:<\/strong>
\nRun two laps \u2014 12 clean and jerks \u2014 6 rope sit to stands
\nRun two laps \u2014 9 clean and jerks \u2014 4 rope sit to stands
\nRun two laps \u2014 6 clean and jerks \u2014 2 rope sit to stands<\/p>\n

WOD 3 <\/strong>(2 pts):<\/strong> AMRAP in 10 minutes:
\n10 deadlifts, (275\/135)
\n20 GHD sit-ups<\/p>\n

Edstone WOD 1 <\/strong>(2 pts):<\/strong>
\n100 kettlebell swings
\nEvery minute on the minute, perform 5 handstand push-ups (scale as necessary)<\/p>\n

Edstone WOD 2 <\/strong>(2 pts): <\/strong>Open Workout 12.1
\nFor max reps: 7 minutes of burpees<\/p>\n


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

STRENGTH (1 pt each)<\/h4>\n

SWOD 1\u00a0<\/strong>: <\/strong>Shoulder Press 5\u00d73<\/strong><\/p>\n

SWOD 2: <\/strong>\u00a0Front 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 200m, recover :45s until form\/pace deteriorates<\/strong><\/p>\n

EWOD 2<\/strong> <\/strong>(1 pt):<\/strong> Long interval: Run: Repeat 800m, recover 2:00 until form\/pace deteriorates<\/strong><\/p>\n

EWOD 3 <\/strong> <\/strong>(2 pts): <\/strong>Choose one of the following:
\nSwim: 600m @ 90%
\nBike: 15M @ 90%
\nRun: 4M @ 90%
\nRow: 6k @ 90%
\nRuck: 5M @ 90%<\/p>\n

 <\/p>\n

GYMNASTICS <\/strong>(1 pt each)<\/strong><\/h4>\n

GWOD 1<\/strong>: <\/strong>3 rounds for QUALITY:
\nHandstand Hold Against Wall<\/a>\u00a0\"\"<\/a>\u00a01 minute
\nHollow Body<\/a>\u00a0\"\"<\/a>\u00a0Hold 1 minute
\nSuperman<\/a>\u00a0\"\"<\/a>\u00a0Hold 1 minute<\/p>\n

GWOD 2<\/strong><\/strong>: <\/strong>Flexibility\u20142 Rounds:
\n10\u00a0Squats<\/a>\u00a0\"\"<\/a>
\nHold bottom of\u00a0Squat<\/a>\u00a0\"\"<\/a>\u00a01 minute
\n10\u00a0Sit Up to Straddles<\/a>\u00a0\"\"<\/a>
\nHold\u00a0Pancake Split<\/a>\u00a0\"\"<\/a>\u00a01 minute<\/p>\n

GWOD 3: <\/strong>Practice for 10 minutes:
\nJump Rope Double Unders<\/a>\u00a0\"\"<\/a>
\nJump Rope Triple Unders<\/a>\u00a0\"\"<\/a><\/p>\n

 <\/p>\n

<\/strong>MOBILITY (1 pt each)
\n<\/strong><\/h4>\n

MWOD 3<\/a>:<\/strong> Quad Smash<\/strong><\/p>\n

MWOD 2<\/a><\/strong>:<\/strong> Hip Capsule Internal Rotation<\/p>\n

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

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

WORKOUTS Challenge WOD (3 pts): Cindy or Mary Complete as many rounds as possible in 20 minutes of: Cindy: 5 pull-ups, 10 push-ups, 15 squats Mary: 5 handstand push-ups; 10 one-legged squats, alternating; 15 pull-ups 4 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":[],"class_list":["post-3776","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"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3776","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=3776"}],"version-history":[{"count":25,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3776\/revisions"}],"predecessor-version":[{"id":3802,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3776\/revisions\/3802"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3776"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3776"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3776"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}