{"id":5166,"date":"2017-09-24T08:13:23","date_gmt":"2017-09-24T13:13:23","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5166"},"modified":"2017-09-24T08:13:23","modified_gmt":"2017-09-24T13:13:23","slug":"p-e-week-of-924","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5166","title":{"rendered":"P.E. Week of 9\/24"},"content":{"rendered":"<p><strong>Out-of-class WOD<\/strong>:<br \/>\n<strong>Swans in Flight 5K \/ Union Jack 5K<\/strong> (participating is worth 6 points)<\/p>\n<p><strong>Monday 9\/25\u2014Sophomores<br \/>\nWOD1:<\/strong> Overhead squat 5-5-5-5<\/p>\n<p><strong>WOD2: <\/strong>Teams of 3\u2014relay:<br \/>\n2 rounds: 20 kettlebell swings \u2014 20 deadlifts (155\/115) \u2014 20 box jump overs<\/p>\n<p><!--more--><\/p>\n<p><strong>Freshmen<br \/>\nWOD 1: <\/strong>Push press 3-3-3-3<\/p>\n<p><strong>WOD2:<\/strong> 3 rounds for reps, 45 seconds work, 15 seconds rest each station (alternating):<br \/>\nPull-ups and Goblet squats (with kettlebell)<br \/>\nRest two minutes, then &#8230;<br \/>\nSame thing Push press and Burpee<br \/>\n*Keep track of total reps for each round and total for all 6 rounds<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Wednesday 9\/27\u2014Everyone<br \/>\nPartner WOD: <\/strong>For time:<br \/>\n60 double-unders, each, relay<br \/>\n60 pull-ups, each (alternating in sets of 15) [freshmen do push-ups instead]<br \/>\n60 hang power snatch (95\/65), each (alternating in sets of 15) [freshmen do hang power clean instead]<br \/>\n60 double-unders, each, relay<br \/>\n*Cap: 15 minutes<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Out-of-class WOD 2<\/strong>:<br \/>\n<strong>4 RFT:<\/strong><br \/>\nBear crawl, width of gym and back<br \/>\n20 wall balls, 20\/14, 10-foot target<\/p>\n<div id=\"iLikeThis-5166\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5166);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Out-of-class WOD: Swans in Flight 5K \/ Union Jack 5K (participating is worth 6 points) Monday 9\/25\u2014Sophomores WOD1: Overhead squat 5-5-5-5 WOD2: Teams of 3\u2014relay: 2 rounds: 20 kettlebell swings \u2014 20 deadlifts (155\/115) \u2014 20 box jump overs 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-5166","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\/5166","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=5166"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5166\/revisions"}],"predecessor-version":[{"id":5167,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5166\/revisions\/5167"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5166"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5166"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5166"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}