{"id":3844,"date":"2015-02-06T17:00:19","date_gmt":"2015-02-06T23:00:19","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3844"},"modified":"2015-02-11T07:09:23","modified_gmt":"2015-02-11T13:09:23","slug":"week-2-8","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3844","title":{"rendered":"2.8 Week"},"content":{"rendered":"

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

Challenge WOD <\/strong>(3 pts): <\/strong>20 minute AMRAP:
\n5 power snatches (95\/65)
\n10 front squats (95\/65)
\n400m run<\/p>\n

\"\"Silver Club version:<\/strong> 12 minute\u00a0AMRAP: 5 power snatches, 5 front squats, 200m run<\/p>\n

WOD 2 <\/strong>(3 pts): <\/strong>3RFT:
\n40 air squats
\n20 hang power cleans (115\/75)<\/p>\n

Silver Club version: <\/strong>3RFT: 25 air squats, 10 hang power cleans (65\/35)
\n<\/strong><\/p>\n

WOD 3 <\/strong>(3 pts): <\/strong>
\n10.9.8.7.6.5.4.3.2.1 reps of back squat (185\/135)
\n30 double unders after each round<\/p>\n


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

Edstone WOD 1 <\/strong>(3 pts):<\/strong> <\/strong>15 minute AMRAP:
\n10 mountain climbers
\n10 push-up
\n10 hollow rocks
\n10 sit-ups<\/p>\n

Edstone WOD 2 <\/strong>(2 pts): <\/strong>Broomstick Mile
\nAs a team, complete all moves in synchrony with a pvc pipe or broomstick, everyone stays together for every rep. The run is done in formation at the pace of the slowest runner.
\n25 Back Squats
\n25 Front Squats
\n25 Overhead Squats
\nRun 400 meters
\n25 Shoulder Press
\n25 Push Press
\n25 Push-Jerk
\nRun 400 meters
\n50 Squat Cleans
\nRun 400 meters
\n50 Snatches
\nRun 400 meters<\/p>\n


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

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

SWOD 1\u00a0<\/strong>: <\/strong>Bench Press <\/strong>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: 4 rounds of 90s on, :60s off <\/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 <\/em>
\nBike: 10M @ 80%
\nRun: 10k @ 80%
\nRow: 10k @ 80%
\nRuck: 5k @ 80%<\/p>\n

 <\/p>\n

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

GWOD 1<\/strong>: <\/strong>For QUALITY
\n9-6-3:
\nStrict\u00a0Rings Muscle Up<\/a>\u00a0\"\"<\/a>
\nHigh\u00a0Box Jump<\/a>\u00a0\"\"<\/a><\/p>\n

GWOD 2<\/strong><\/strong>:<\/strong> FLEXIBILITY:
\n20\u00a0Side Leg Swings<\/a>\u00a0\"\"<\/a>
\n2 minute Hip Capsule MOB<\/a>
\nHold\u00a0Pancake Split<\/a>\u00a0\"\"<\/a>\u00a02 minutes
\nHold\u00a0Middle Split<\/a>\u00a0\"\"<\/a>\u00a02 minutes<\/p>\n

GWOD 3: <\/strong>PRACTICE for 10 minutes:
\n<\/a>Backward Roll Progression Pt.1<\/a>\u00a0\"\"<\/a>
\nBackward Roll Progression Pt.2<\/a>\u00a0\"\"<\/a>
\nBackward Roll Progression Pt.3<\/a>\u00a0\"\"<\/a>
\nBackward Roll Progression Pt.4<\/a>\u00a0\"\"<\/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>: Hip Capsule<\/p>\n

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

WORKOUTS Challenge WOD (3 pts): 20 minute AMRAP: 5 power snatches (95\/65) 10 front squats (95\/65) 400m run 3 I did this!<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,3,192,220,7,8,9],"tags":[],"class_list":["post-3844","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\/3844","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=3844"}],"version-history":[{"count":17,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3844\/revisions"}],"predecessor-version":[{"id":3861,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3844\/revisions\/3861"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3844"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3844"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3844"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}