{"id":3862,"date":"2015-02-13T17:00:52","date_gmt":"2015-02-13T23:00:52","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3862"},"modified":"2015-02-16T17:57:36","modified_gmt":"2015-02-16T23:57:36","slug":"week-2-15","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3862","title":{"rendered":"Week 2.15"},"content":{"rendered":"

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

Challenge WOD <\/strong>(4 pts): <\/strong>Filthy 50
\nFor time:
\n50 Box jump, 24 inch box
\n50 Jumping pull-ups
\n50 Kettlebell swings, 1 pood
\nWalking Lunge, 50 steps
\n50 Knees to elbows
\n50 Push press, 45 pounds
\n50 Back extensions
\n50 Wall ball shots, 20 pound ball
\n50 Burpees
\n50 Double unders<\/p>\n

\"\"Silver Club version: <\/strong>For time: 20 of each movement, subbing broad jumps for box jumps, sit-ups for K2E, single jumps for double-unders<\/p>\n

WOD 2 <\/strong>(3 pts): 5 rounds for time of:
\n12 hang power clean and jerks (115\/75)<\/strong>
\n9 thrusters (115\/75)<\/strong>
\n6 power snatches (115\/75)<\/strong><\/strong><\/p>\n

Silver Club version: <\/strong>5 RFT of: 9 hang power clean and jerks; 6 thrusters; 3 power snatches
\n<\/strong><\/p>\n

WOD 3 <\/strong>(3 pts): <\/strong>20 minute AMRAP
\n1 rope climb
\n5 handstand push-ups
\n10 wall balls
\n200m run
\n<\/strong><\/p>\n

Edstone WOD 1 <\/strong>(3 pts):<\/strong> <\/strong>10 RFT:
\n10 push-ups
\n100m sprint
\n
\nEdstone WOD 2 <\/strong>(2 pts): <\/strong>10.9.8.7.6.5.3.2.1:
\nBurpees
\nSit ups
\n<\/strong><\/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
\nTABATA:
\nHold top of\u00a0Push Up<\/a>\u00a0\"\"<\/a><\/p>\n

GWOD 2<\/strong><\/strong>:<\/strong> FLEXIBILITY:
\nHold each\u00a0Side Split<\/a>\u00a0\"\"<\/a>\u00a05 minutes
\nRest as needed<\/p>\n

GWOD 3: <\/strong>PRACTICE for 10 minutes:
\nPull Over Progression Pt.1<\/a>\u00a0\"\"<\/a>
\nPull Over Progression Pt.2<\/a>\u00a0\"\"<\/a>
\nPull Over Progression Pt.3<\/a>\u00a0\"\"<\/a>
\nPull Over Progression Pt.4<\/a>\u00a0\"\"<\/a>
\nPull Over Progression Pt.5<\/a>\u00a0\"\"<\/a>
\nPull Over Progression Pt.6<\/a>\u00a0\"\"<\/a><\/p>\n


\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>: Hip Capsule<\/p>\n

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

WORKOUTS Challenge WOD (4 pts): Filthy 50 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders 4 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-3862","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\/3862","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=3862"}],"version-history":[{"count":15,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3862\/revisions"}],"predecessor-version":[{"id":3864,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3862\/revisions\/3864"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3862"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3862"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3862"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}