{"id":5154,"date":"2017-09-03T10:08:52","date_gmt":"2017-09-03T15:08:52","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5154"},"modified":"2017-09-08T08:26:56","modified_gmt":"2017-09-08T13:26:56","slug":"5k-training","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5154","title":{"rendered":"P.E. Week of 9\/10"},"content":{"rendered":"

Monday 9\/11 \u2014 Sophomores
\nSkill work: <\/strong>Pull-up\/Dip progressions<\/p>\n

WOD 1: <\/strong>8 x 3 thrusters (heavy)<\/p>\n

WOD 2: <\/strong>15 min. AMRAP:
\n10 box jumps, 36\u201d (30″ box plus two 45lb plates)
\n2 front squats, max weight from thrusters portion<\/p>\n

<\/p>\n

Freshmen
\nWOD 1: <\/strong>Shoulder press 5-5-5-5<\/p>\n

WOD 2: <\/strong>Triple alternating tabata (20:10 work:rest): push-up, sit-up, squat (12 min)<\/p>\n

 <\/p>\n

Wednesday 9\/13 \u2014 Everyone<\/strong>
\n17 Runs:
\n10x 200m
\n4x 400m
\n3x 800m<\/p>\n

*Work\/Rest 1:1. e.g. 38s run is followed by a 38s rest<\/p>\n

*If mile time is over 8:00 for guys and over 9:00 for girls, do scaled version: 8x200m, 3×400, 2×800<\/p>\n

 <\/p>\n

Out of Class WODs<\/strong>\u2014your choice:<\/p>\n

Challenge WOD:\u00a09\/11 Tribute WOD<\/strong> (5 points if Rx’d; 4 points if scaled\u2014but it should be hard)
\nFor time:
\nRow, 2001 m
\n11 Box Jumps, 36\/30 in
\n11 Thrusters, 125\/85 lbs
\n11 Burpee Pull-up (chest-to-bar)
\n11 Power Cleans, 175\/125 lbs
\n11 Handstand Push Ups
\n11 Kettlebell Swings, 2\/1.5 pood
\n11 Toes to Bar
\n11 Deadlifts, 175\/125 lbs
\n11 Push Jerks, 110\/75 lbs
\nRow, 2001 m<\/p>\n

or …<\/p>\n

Two Metcons<\/strong><\/p>\n

5 min AMRAP:
\n10 Kettlebell swings @ 2\/1.5 pood
\n5 Burpees<\/div>\n
~Rest 5-10 min.Then: 21-15-9-6-3 rep rounds of:
\nSumo deadlift high pull @ 95\/65
\nPush Press @ 95\/65<\/p>\n

*If you are newer to CrossFit, 1.5 pood \/ 65 lb, or even 1 pood \/45 lb<\/p>\n<\/div>\n

0 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

Monday 9\/11 \u2014 Sophomores Skill work: Pull-up\/Dip progressions WOD 1: 8 x 3 thrusters (heavy) WOD 2: 15 min. AMRAP: 10 box jumps, 36\u201d (30″ box plus two 45lb plates) 2 front squats, max weight from thrusters portion 0 I did this!<\/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-5154","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\/5154","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=5154"}],"version-history":[{"count":5,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5154\/revisions"}],"predecessor-version":[{"id":5159,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5154\/revisions\/5159"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5154"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5154"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5154"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}