{"id":3984,"date":"2015-04-03T10:41:35","date_gmt":"2015-04-03T15:41:35","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3984"},"modified":"2015-04-03T10:45:15","modified_gmt":"2015-04-03T15:45:15","slug":"endurance-week-4-5","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3984","title":{"rendered":"Endurance Week 4.5"},"content":{"rendered":"<p><strong>Sunday: <\/strong>Run 10K at 85%<\/p>\n<p><!--more--><strong>Monday: <\/strong><strong>Strength:<\/strong> dynamic effort upper<br \/>\n<strong>WOD:<\/strong>\u00a0As Many Reps as Possible in 10:00<br \/>\nKB Clean &amp; Jerk (53\/35)<br \/>\n*Alternate arms every 5 reps<br \/>\n<strong> <\/strong><\/p>\n<p><strong>Tuesday:<\/strong> <strong>WOD:<\/strong><br \/>\n<strong>Long Interval:<\/strong> 3 x 12 min on, 4 min off<\/p>\n<p><strong>Wednesday: <\/strong><strong>Strength:<\/strong> Max effort push press<br \/>\n<strong>WOD:<\/strong><br \/>\n21 Shoulder Press (95\/75)<br \/>\nRun 400m<br \/>\n21 Push Press (95\/75)<br \/>\nRun 400m<br \/>\n21 Push Jerks (95\/75)<br \/>\nRun 400m<\/p>\n<p><strong>Thursday:<\/strong> <strong>Short Interval:\u00a0<\/strong>400m, recover :60s until form\/pace deteriorates<\/p>\n<p><strong>Friday:<\/strong> <strong>Rest<\/strong><br \/>\nLast Day of Unleavened Bread<\/p>\n<div id=\"iLikeThis-3984\" class=\"iLikeThis\"><span class=\"counter\">7 <a onclick=\"likeThis(3984);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sunday: Run 10K at 85% 7 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":[192],"tags":[],"class_list":["post-3984","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3984","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=3984"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3984\/revisions"}],"predecessor-version":[{"id":3987,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3984\/revisions\/3987"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3984"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3984"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3984"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}