{"id":3877,"date":"2015-02-22T21:16:46","date_gmt":"2015-02-23T03:16:46","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3877"},"modified":"2015-02-24T09:14:58","modified_gmt":"2015-02-24T15:14:58","slug":"2-22-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3877","title":{"rendered":"Week 2.22"},"content":{"rendered":"

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

Challenge WOD <\/strong>(4 pts):<\/strong> For time: Run 5k
\n*Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.<\/p>\n

\"\"Silver Club version: <\/strong>For time: Run 2k in 3-minute intervals, stopping after each to perform 25 squats and 15 push-ups.<\/p>\n

WOD 2 <\/strong>(4 pts): “Kelly”
\n5 RFT:
\n400m run
\n30 wall balls (20\/14)
\n30 box jump (24\/20)<\/strong><\/strong><\/p>\n

Silver Club version: <\/strong>5 RFT of: 200m run, 15 wall balls, 15 broad jumps<\/p>\n

WOD 3 <\/strong>(3 pts):\u00a0 <\/strong>“JT”
\n21-15-9 reps for time of:
\nHandstand push-ups
\nRing dips
\nPush-ups<\/strong><\/p>\n

WOD 4 <\/strong>(3pts): 3 RFT:
\n<\/strong>10 sumo deadlift high pulls (95\/65)
\n10 push press (95\/65)
\n20 back squat (95\/65)<\/p>\n

Edstone WOD 1 <\/strong>(3 pts):<\/strong> <\/strong>3 RFT:
\n800m run
\n12 handstand push-ups
\n21 kettlebell swings
\n
\nEdstone WOD 2 <\/strong>(2 pts):\u00a0 <\/strong>5 RFT:
\n50 Air squats
\nRest the amount of time it took to complete the 50 squats<\/p>\n

 <\/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

<\/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 (4 pts): For time: Run 5k *Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval. 3 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":[5,4,3,192,220,10,7,8,9],"tags":[],"class_list":["post-3877","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-your-wods","category-gymnastics","category-mobility","category-strength"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3877","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=3877"}],"version-history":[{"count":16,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3877\/revisions"}],"predecessor-version":[{"id":3879,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3877\/revisions\/3879"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3877"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3877"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}