{"id":3972,"date":"2015-03-30T11:10:20","date_gmt":"2015-03-30T16:10:20","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3972"},"modified":"2015-03-30T14:55:38","modified_gmt":"2015-03-30T19:55:38","slug":"week-3-29","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3972","title":{"rendered":"Week 3.29"},"content":{"rendered":"

WORKOUTS:<\/h4>\n

WOD 1 <\/strong>(4 pts):
\n<\/strong>30 minute AMRAP
\n7 handstand push-ups
\n7 thrusters
\n7 knees-to-elbows
\n7 deadlifts
\n7 burpees
\n7 kettlebell swings (53\/35)
\n7 pull-ups
\n*If you complete 7 rounds in under 30 minutes, then stop.<\/p>\n

WOD 2A: <\/strong>\u00a015.5<\/strong> (3pts) <\/strong>
\n27-21-15-9 reps for time of:
\nRow (calories)
\nThrusters (95\/65)<\/p>\n

Silver Club version: <\/strong>21-15-9 reps for time of: Row (calories), Thrusters (45\/35)<\/p>\n

OR<\/strong><\/em>
\n<\/em><\/p>\n

WOD 2B<\/strong> (3 pts)
\n10-8-6-4-2
\nTTB
\nThrusters (95\/65)*
\n* 4 Burpees over bar each time thrusters sets are broken (that is, if the bar touches the floor before finishing a set).<\/p>\n


\nWOD 3\u00a0<\/strong>(3 pts):<\/strong>
\nAMRAP in 12 minutes:
\n10 Burpees
\n20 Air Squats<\/p>\n


\nWOD 4<\/strong> (3 pts):
\n <\/strong>5 RFT:
\n7 L-Pull Ups
\n7 Handstand Push Ups
\n7 Ring Dips
\n7 KB Swings (70\/53)<\/p>\n


\nEdstone WOD 1\u00a0<\/strong>(3 pts):<\/strong><\/strong>
\n14 minute AMRAP
\n7 Handstand Push-Ups
\n7 Kettlebell Swings<\/p>\n

 <\/p>\n

Edstone WOD 2<\/strong>\u00a0(3 pts):<\/strong>
\n27-21-15-9
\nSit-ups
\nGoblet Squats with kettlebell*
\n* 4 Burpees each time goblet squat sets are broken (that is, if you drop the kettlebell before finishing a set).<\/p>\n

STRENGTH:<\/h4>\n

SWOD 1\u00a0<\/strong>(2 pts)<\/strong>:
\n1. Snatch: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x2
\n2. Clean and Jerk: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x2
\n3. Core strength (YOUR CHOICE)<\/p>\n

SWOD 2 (2 pts):<\/strong>
\nSnatch Balance<\/a>: Work up to a 3 RM, then using\u00a0the same weight:
\n5 rounds: EMOM, perform, 1x snatch balance with 5 second pause in receiving position<\/strong><\/p>\n

SWOD 3 (1pt):<\/strong>\u00a0Deadlift 5\u00d71<\/strong><\/p>\n

GYMNASTICS\u00a0<\/strong>(1 pt each)<\/strong><\/h4>\n

GWOD 1<\/strong>:\u00a0<\/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>\u00a0FLEXIBILITY:
\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:\u00a0<\/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

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

WORKOUTS: WOD 1 (4 pts): 30 minute AMRAP 7 handstand push-ups 7 thrusters 7 knees-to-elbows 7 deadlifts 7 burpees 7 kettlebell swings (53\/35) 7 pull-ups *If you complete 7 rounds in under 30 minutes, then stop. 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":[5,4,3,220],"tags":[287,288,26,41,64],"class_list":["post-3972","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-big-tent","category-silver-club","tag-15-5","tag-288","tag-burpee","tag-squat","tag-thruster"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3972","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=3972"}],"version-history":[{"count":9,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3972\/revisions"}],"predecessor-version":[{"id":3981,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3972\/revisions\/3981"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3972"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3972"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3972"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}