{"id":4824,"date":"2016-09-07T10:48:10","date_gmt":"2016-09-07T15:48:10","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=4824"},"modified":"2016-09-08T11:09:15","modified_gmt":"2016-09-08T16:09:15","slug":"97-p-e","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=4824","title":{"rendered":"9\/7 P.E."},"content":{"rendered":"<p><strong>Frosh<\/strong><br \/>\n<strong>Buy-in: <\/strong>2 minutes of plank (on forearms)<\/p>\n<p>Shoulder press 5-5-5-5 (1 point)<\/p>\n<p><strong>WOD: <\/strong>Triple alternating tabata (20:10 work:rest): push-up, sit-up, squat (12 min) (3 points)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Sophs<br \/>\nBuy-in: <\/strong>2 minutes of plank (on forearms)<\/p>\n<p><strong>Skills:<br \/>\n<\/strong>3x<strong> \u2014 <\/strong>walk width of gym and back w\/ barbell overhead (45-135 lb)<br \/>\nPull-up progression: 5 static holds at top to failure + 5 negatives \u2014 or \u2014 10 switch-grip deadhangs<br \/>\n50 Russian twists w\/ kettlebell (35\/18)<\/p>\n<p><strong>WOD: <\/strong>Run 1 mile with plate (45\/25) (3 points)<\/p>\n<p><strong>Mobility:<\/strong> Archetype #3 (1 point)<\/p>\n<div id=\"iLikeThis-4824\" class=\"iLikeThis\"><span class=\"counter\">10 <a onclick=\"likeThis(4824);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Frosh Buy-in: 2 minutes of plank (on forearms) Shoulder press 5-5-5-5 (1 point) WOD: Triple alternating tabata (20:10 work:rest): push-up, sit-up, squat (12 min) (3 points) &nbsp; Sophs Buy-in: 2 minutes of plank (on forearms) Skills: 3x \u2014 walk width of gym and back w\/ barbell overhead (45-135 lb) Pull-up progression: 5 static holds at [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4],"tags":[],"class_list":["post-4824","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4824","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=4824"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4824\/revisions"}],"predecessor-version":[{"id":4834,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4824\/revisions\/4834"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4824"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}