{"id":3959,"date":"2015-03-23T19:59:23","date_gmt":"2015-03-24T00:59:23","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3959"},"modified":"2015-03-30T14:56:19","modified_gmt":"2015-03-30T19:56:19","slug":"endurance-week-3-22-2","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3959","title":{"rendered":"Endurance Week 3.22"},"content":{"rendered":"<p><strong>Monday:<br \/>\nLong Interval<\/strong>: Repeat 800m, recover 2:30 until form\/pace deteriorates<br \/>\n<strong>WOD: <\/strong>10 min. AMRAP<br \/>\n15 plate ground-to-overhead (45\/25)<br \/>\n25 sit-ups<br \/>\n25 squats<\/p>\n<p><strong><!--more-->Tuesday:<br \/>\nLong Interval<\/strong>: 3 rounds: Run 10 min., rest 3 min.<\/p>\n<p><strong>Wednesday:<br \/>\nStrength:<\/strong> Max effort upper body<br \/>\n<strong>WOD:<\/strong> For time:<br \/>\n800m run<br \/>\n50 box jumps (24\/20)<br \/>\n25 power cleans (135\/95)<br \/>\n25 lateral burpees over the bar<\/p>\n<p><strong>Thursday: <\/strong><strong>Short Interval: <\/strong>Repeat 200m, recover :60s until form\/pace deteriorates<br \/>\n<strong><\/strong><\/p>\n<p><strong>Friday:<\/strong><br \/>\n<strong>Strength:<\/strong> dynamic effort lower body<br \/>\n<strong>WOD:<\/strong> Something more than 10 minutes<\/p>\n<div id=\"iLikeThis-3959\" class=\"iLikeThis\"><span class=\"counter\">1 <a onclick=\"likeThis(3959);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Monday: Long Interval: Repeat 800m, recover 2:30 until form\/pace deteriorates WOD: 10 min. AMRAP 15 plate ground-to-overhead (45\/25) 25 sit-ups 25 squats 1 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":[192],"tags":[],"class_list":["post-3959","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3959","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=3959"}],"version-history":[{"count":6,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3959\/revisions"}],"predecessor-version":[{"id":3983,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3959\/revisions\/3983"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3959"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3959"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3959"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}