{"id":3995,"date":"2015-04-14T14:52:11","date_gmt":"2015-04-14T19:52:11","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3995"},"modified":"2015-04-14T14:52:29","modified_gmt":"2015-04-14T19:52:29","slug":"week-4-12","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3995","title":{"rendered":"Week 4.12"},"content":{"rendered":"

WORKOUTS:<\/h4>\n

WOD 1 <\/strong>(3 pts):
\n1-1-1-1-1-1-1 Back Squat
\nWOD: 21-15-9
\nDeadlift (205\/115)
\nBurpees
\nPull-ups
\n
\nSilver Club version:<\/strong> 15-12-9: deadlift (135\/85), burpees, jumping pull-ups<\/p>\n

WOD 2<\/strong> (3pts) <\/strong>
\n3 RFT:
\n5 handstand push-ups
\n10 squat cleans (135\/85)
\n20 box jumps (24″\/20″)<\/p>\n

Silver Club version: <\/strong>3 rounds for time of: 5 push-ups, 10 cleans (65\/45), 15 box step-ups<\/p>\n

WOD 3<\/strong> (3 pts)
\n400m run
\nFran (75\/55)
\n400m run
\nFran (75\/55)
\n400m run
\n
\nWOD 4<\/strong> (3 pts):
\n <\/strong>For time:
\n30 wall balls
\n10 bar muscle-ups
\n10 rope climbs
\n10 deficit handstand push-ups
\n30 wall balls<\/p>\n


\nEdstone WOD 1\u00a0<\/strong>(3 pts):<\/strong><\/strong>
\n3 x TABATA (:20 on, :10 off for 4 min), rest 4 min after each TABATA; goal is to match total distance for each TABATA
\n*Run at 90%<\/p>\n

Edstone WOD 2<\/strong>\u00a0(3 pts):<\/strong>
\nFor time:
\n75 burpees,
\n50 squats
\n25 push-ups<\/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 (3 pts): 1-1-1-1-1-1-1 Back Squat WOD: 21-15-9 Deadlift (205\/115) Burpees Pull-ups 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":[],"class_list":["post-3995","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-big-tent","category-silver-club"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3995","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=3995"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3995\/revisions"}],"predecessor-version":[{"id":3998,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3995\/revisions\/3998"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3995"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3995"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3995"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}