{"id":5152,"date":"2017-09-01T07:26:06","date_gmt":"2017-09-01T12:26:06","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5152"},"modified":"2017-09-01T07:34:39","modified_gmt":"2017-09-01T12:34:39","slug":"p-e-week-of-93","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5152","title":{"rendered":"P.E. Week of 9\/3"},"content":{"rendered":"<p><strong>No class on Monday<\/strong>\u2014Labor Day. But we&#8217;d still like you to get three workouts in this week.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>WOD 1<\/strong>&#8211; Everyone:<br \/>\n3 sets:<br \/>\n300m slower than your 1-mile PR pace \u2014 100m easy jog<br \/>\n300m at your 1-mile PR pace \u2014 100m easy jog<br \/>\n300m faster than your 1-mile PR pace \u2014 100m walk<br \/>\n*No rest between reps and 100m walk between sets<\/p>\n<p>*Workout Pacing: An athlete with a 1-mile PR of 8 min. would target their slower 300m intervals at 92-93sec, their 1-mile PR pace 300s at 89-91sec, and their faster 300m intervals at 87-88sec<\/p>\n<p><strong>Out-of-class WOD 1: <\/strong>AMRAP in 15 minutes: Run 400m, 15 front squats (95\/65)<\/p>\n<p><strong>Out-of-class WOD 2:<br \/>\n\u201cCindy\u201d <\/strong>(*including all freshmen): 20 min AMRAP: 5 pull-ups; 10 push-ups; 15 squats<br \/>\n*Sophomores\u2014if you completed \u201cCindy\u201d last week, complete:<br \/>\n<strong> \u201cWittman\u201d:<\/strong> 7 RFT: 15 kettlebell swings (53\/35); 5 power cleans (95\/65); 15 box jumps (24\u201d\/20\u201d)<\/p>\n<div id=\"iLikeThis-5152\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5152);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>No class on Monday\u2014Labor Day. But we&#8217;d still like you to get three workouts in this week. \u00a0 WOD 1&#8211; Everyone: 3 sets: 300m slower than your 1-mile PR pace \u2014 100m easy jog 300m at your 1-mile PR pace \u2014 100m easy jog 300m faster than your 1-mile PR pace \u2014 100m walk *No [&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-5152","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\/5152","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=5152"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5152\/revisions"}],"predecessor-version":[{"id":5153,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5152\/revisions\/5153"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5152"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5152"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5152"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}