{"id":5144,"date":"2017-08-24T08:15:42","date_gmt":"2017-08-24T13:15:42","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5144"},"modified":"2017-08-24T08:15:42","modified_gmt":"2017-08-24T13:15:42","slug":"pe-821-benchmarks-3","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5144","title":{"rendered":"PE 8\/21 Benchmarks 3"},"content":{"rendered":"<p>Sophomores<\/p>\n<p>3:10 \u2014 Warm-up\/ 2min sit-up benchmark<br \/>\n3:20 \u2014 Deadlift 3-3-3-3<br \/>\n3:35 \u2014 Lecture: How to Warm Up<br \/>\n3:45 \u2014 <strong>WOD<\/strong>: \u201cBenchmark\u201d 12 min AMRAP: 200m run; 10 deadlifts, 135lb\/75; 10 burpees<br \/>\n3:57 \u2014 3 rounds: hollow rocks 30s, 1 min rest<\/p>\n<p>Freshmen<br \/>\n4:10 \u2014 Warm-up\/ 2min sit-up benchmark<br \/>\n4:15 \u2014 Deadlift instruction<br \/>\n4:25 \u2014 Find deadlift 5RM<br \/>\n4:45 \u2014 Lecture: Your body is a tool<br \/>\n4:55 \u2014 <strong>WOD: <\/strong>10 min AMRAP: Run 2 laps around purple stripe, 10 burpees, 10 squats<\/p>\n<div id=\"iLikeThis-5144\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5144);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sophomores 3:10 \u2014 Warm-up\/ 2min sit-up benchmark 3:20 \u2014 Deadlift 3-3-3-3 3:35 \u2014 Lecture: How to Warm Up 3:45 \u2014 WOD: \u201cBenchmark\u201d 12 min AMRAP: 200m run; 10 deadlifts, 135lb\/75; 10 burpees 3:57 \u2014 3 rounds: hollow rocks 30s, 1 min rest Freshmen 4:10 \u2014 Warm-up\/ 2min sit-up benchmark 4:15 \u2014 Deadlift instruction 4:25 \u2014 [&hellip;]<\/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],"tags":[218,26,27,41],"class_list":["post-5144","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","tag-200m-run","tag-burpee","tag-deadlift","tag-squat"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5144","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=5144"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5144\/revisions"}],"predecessor-version":[{"id":5145,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5144\/revisions\/5145"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5144"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5144"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5144"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}