{"id":3798,"date":"2015-01-23T17:00:46","date_gmt":"2015-01-23T23:00:46","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3798"},"modified":"2015-01-28T13:49:04","modified_gmt":"2015-01-28T19:49:04","slug":"1-25-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3798","title":{"rendered":"1.25 Week"},"content":{"rendered":"

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

Challenge WOD <\/strong>(4 pts):<\/strong> “Zeus<\/strong>”
\nThree rounds for time of:
\n30 wallball shots (20\/14)
\n30 sumo deadlift high-pull (75\/45)
\n30 box jumps (20″)
\n30 push press (75\/45)
\n30 calorie row [or sub 400m run]
\n30 push-ups
\n10 back squats (body weight)
\nBeyond the Whiteboard mean: Men 39:18; Women 41:20. 75%: 34:02; 37:50<\/em><\/p>\n

\"\"Silver Club version: <\/strong>3 RFT:
\n<\/strong>10 wallball shots, 10 sumo deadlift high-pull, 10 broad jumps, 10 push press, 10 calorie row, 10 push-ups, 5 back squats
\n<\/strong><\/p>\n

WOD 2 <\/strong>(2 pts):<\/strong> 5 RFT
\n15 wall balls (20\/14)
\n15 power cleans (95\/65)<\/p>\n

Silver Club version: <\/strong>3 RFT: 15 wall balls; 15 power cleans<\/p>\n

WOD 3 <\/strong>(2 pts):<\/strong> Teams of 2:
\n40 Burpee Box Jump (20\u201d)
\n30 Snatches (115\/65)
\n40 Burpee Box Jump (20\u201d)
\n30 Clean and Jerks (115\/65)
\n40 Burpee Box Jump (20\u201d)
\n30 Thrusters (115\/65)
\nShare reps as needed<\/p>\n

Edstone WOD 1 <\/strong>(3 pts): <\/strong>Hundreds
\n<\/strong>100 kettlebell swings
\n100 pushups
\n100 situps
\n100 squats<\/strong>
\n<\/strong>Complete all 100 reps before moving on to the next movement<\/p>\n

Edstone WOD 2 <\/strong>(2 pts): <\/strong>“Griff<\/strong>”
\nRun 800m
\nRun 400m backward
\nRun 800m
\nRun 400m backward
\n<\/strong>
\n<\/strong><\/p>\n

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

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

SWOD 2:\u00a0 <\/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-8 x 200m, rest 45 seconds between rounds<\/strong><\/p>\n

EWOD 2<\/strong> <\/strong>(1 pt):<\/strong> Long interval: Row: Repeat 500m, recover 2:00 until form\/pace deteriorates<\/strong><\/p>\n

EWOD 3 <\/strong> <\/strong>(2 pts):<\/strong> Choose ONE of the following <\/em>
\nBike: 10M @ 80%
\nRun: 5k @ 80%
\nRow: 5k @ 80%
\nRuck: 2M @ 80%<\/p>\n

 <\/p>\n

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

GWOD 1<\/strong>: <\/strong>For QUALITY\u20146 ROUNDS:
\n30 seconds max reps Strict\u00a0Bar Pull Ups<\/a>\u00a0\"\"<\/a>
\n30 seconds Rest<\/p>\n

GWOD 2<\/strong><\/strong>: <\/strong>FLEXIBILITY\u2014Perform in any order:
\n20\u00a0Skin the Cats<\/a>\u00a0\"\"<\/a>
\n50\u00a0Bridge Ups<\/a>\u00a0\"\"<\/a><\/p>\n

GWOD 3: <\/strong>PRACTICE for 10 minutes:
\n<\/a>One-Arm Handstand Progression Pt.1<\/a>\u00a0\"\"<\/a>
\nOne-Arm Handstand Progression Pt.2<\/a>\u00a0\"\"<\/a>
\nOne-Arm Handstand Progression Pt.2<\/a>\u00a0\"\"<\/a>
\nHandstand Hold Against Wall<\/a>\u00a0\"\"<\/a>\u00a0with alternating shoulder touches
\n<\/a><\/p>\n

 <\/p>\n

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

MWOD 1<\/a>:<\/strong>\u00a0 Anterior Neck<\/strong><\/p>\n

MWOD 2<\/a><\/strong>:\u00a0 Ankle<\/p>\n

MWOD 3<\/a>\u00a0<\/strong>: Global Extension<\/p>\n

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

WORKOUTS Challenge WOD (4 pts): “Zeus” Three rounds for time of: 30 wallball shots (20\/14) 30 sumo deadlift high-pull (75\/45) 30 box jumps (20″) 30 push press (75\/45) 30 calorie row [or sub 400m run] 30 push-ups 10 back squats (body weight) Beyond the Whiteboard mean: Men 39:18; Women 41:20. 75%: 34:02; 37:50 4 I […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,3,192,220,7],"tags":[24,25,71,84,51,42,40,151,72,64,229],"class_list":["post-3798","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","tag-back-squat","tag-box-jump","tag-burpee-box-jump","tag-power-clean","tag-push-press","tag-push-up","tag-row","tag-snatch","tag-sumo-deadlift-high-pull","tag-thruster","tag-wall-ball-shot"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3798","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=3798"}],"version-history":[{"count":18,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3798\/revisions"}],"predecessor-version":[{"id":3836,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3798\/revisions\/3836"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3798"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3798"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3798"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}