{"id":3886,"date":"2015-03-02T10:55:30","date_gmt":"2015-03-02T16:55:30","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3886"},"modified":"2015-03-02T18:06:13","modified_gmt":"2015-03-03T00:06:13","slug":"week-3-1","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3886","title":{"rendered":"Week 3.1"},"content":{"rendered":"

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

Challenge WOD <\/strong>(4 pts):<\/strong> “Dae Han<\/strong>”
\n3 RFT:
\nRun 800 meters with a 45 pound barbell (or sandbag)
\n15 foot Rope climb, 3 ascents
\n12 thrusters (135\/85)<\/p>\n

\"\"Silver Club version: <\/strong>3 RFT: 400m run w\/ 10lb sandbag, 6 rope climb sit to stands, 9 thrusters
\n<\/strong><\/p>\n

WOD 2 <\/strong>(4 pts): 15 minute AMRAP:
\n3 hang cleans (115\/65)
\n2 rounds:
\n-3 pull-ups
\n-6 push-ups
\n-9 box jumps (24\/20)<\/p>\n

Silver Club version: <\/strong>12 minute AMRAP: 3 hang cleans, then 2 rounds 3 pull-ups, 6 push-ups, 9 box step-ups<\/p>\n

WOD 3 <\/strong>(3 pts): <\/strong>15.1
\n<\/strong>Complete as many rounds as possible in 9 minutes of:
\n15 toes-to-bars
\n10 deadlift (115\/75)
\n5 snatches (115\/75)<\/p>\n

After completing 15.1, find a one-rep max clean and jerk<\/p>\n

 <\/p>\n

Edstone WOD 1 <\/strong>(3 pts):<\/strong><\/strong>
\n9 minute AMRAP:
\n3 Tuck Jumps
\n3 Squats
\n3 Broad Jumps
\n
\nEdstone WOD 2 <\/strong>(3 pts):<\/strong>
\n3 RFT:
\n50 Situps
\n400m run<\/p>\n

<\/h4>\n

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

SWOD 1 <\/strong>(3 points)
\n<\/strong><\/p>\n

3 position snatch (1x high hang+1x hang+1x floor): 5 rounds \u2013 Every 2 minutes, complete:<\/p>\n

-1x 3 position snatch (Round 1 = 75%, rd 2-3 = 78%, rd 4-5 = 80%\u2026or max for the day)<\/p>\n

Part 2: Snatch push press: 81%x5x5 sets. Percentages taken off your 1 RM snatch.<\/p>\n

Core: <\/strong>3-4\u00a0rounds:
\n1)\u00a05x Sotts press (Snatch grip behind the neck)
\n-rest\u00a060 seconds
\n2) 15x banded good morning
\n-rest\u00a060 seconds
\n3) 3x max height box jump
\n-rest\u00a0as needed<\/p>\n

SWOD 2:\u00a0 <\/strong>Front 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>(2 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: 5k @ 80%
\nRow: 10k @ 80%
\nRuck: 2k @ 80%<\/p>\n

 <\/p>\n

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

GWOD 1<\/strong>: <\/strong>For QUALITY (2pts)
\n5 ROUNDS:
\n20\u00a0Hollow Rocks<\/a>\u00a0\"\"<\/a>
\n30\u00a0Superman Rocks<\/a>\u00a0\"\"<\/a><\/p>\n

GWOD 2<\/strong><\/strong>:<\/strong> FLEXIBILITY:
\n3 ROUNDS:
\n10\u00a0Squats<\/a>\u00a0\"\"<\/a>
\nHold bottom of\u00a0Squat<\/a>\u00a0\"\"<\/a>\u00a01 minute
\n10\u00a0Sit Up to Straddles<\/a>\u00a0\"\"<\/a>
\nHold bottom of\u00a0Pancake Split<\/a>\u00a0\"\"<\/a>\u00a01 minute<\/p>\n

GWOD 3: <\/strong>PRACTICE for 10 minutes:
\n<\/a>Forward Roll<\/a>\u00a0\"\"<\/a>\u00a0to \u00a0Pistol<\/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

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

WORKOUTS Challenge WOD (4 pts): “Dae Han” 3 RFT: Run 800 meters with a 45 pound barbell (or sandbag) 15 foot Rope climb, 3 ascents 12 thrusters (135\/85) 1 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-3886","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\/3886","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=3886"}],"version-history":[{"count":24,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3886\/revisions"}],"predecessor-version":[{"id":3898,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3886\/revisions\/3898"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3886"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3886"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3886"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}