{"id":5195,"date":"2017-11-19T16:11:58","date_gmt":"2017-11-19T22:11:58","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5195"},"modified":"2017-11-20T11:34:44","modified_gmt":"2017-11-20T17:34:44","slug":"p-e-week-of-nov-19","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5195","title":{"rendered":"P.E. Week of Nov. 19"},"content":{"rendered":"<p><strong>Monday<\/strong><\/p>\n<p><strong>Women<br \/>\n<\/strong>1. Skill Practice: 15 minutes<br \/>\n2. 4 RFT:<br \/>\n50 Double-unders<br \/>\n25 Sit-ups<br \/>\n15 Ring Dips<br \/>\n5 Cleans (155\/95)<\/p>\n<p><strong>Men<br \/>\n<\/strong>1. Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top)<br \/>\n2. Press 5-5-5<br \/>\n3. Deadlift 5<!--more--><\/p>\n<p><strong>Out of Class <\/strong><\/p>\n<p><strong>Women<br \/>\nWOD1: <\/strong>5 rounds, each round for time, of:<br \/>\n30 Air Squats<br \/>\n20 Calorie Row<br \/>\n10 Burpee Over Rowers<br \/>\n* Rest 3 mins between each round<\/p>\n<p><strong>WOD2: <\/strong>3 RFT:<br \/>\n25 Wall Balls (20\/14)<br \/>\n15 Kettlebell Swings (70\/44)<\/p>\n<p><strong>Men<br \/>\nWednesday<\/strong> (no class\u2014out-of-class at your discretion; it would be a good idea to have partners)<br \/>\n1. Squat 5-5-(5) \u2014 third set is optional<br \/>\n2. Tempo bench 3010: 5-5-5-5<br \/>\n3. Dimmel Deadlift 10-10-10-10<\/p>\n<p><strong>Friday<\/strong> (no class\u2014out-of-class at discretion)<br \/>\n1. Squat 5-5-(5)<br \/>\n2. Press 5-5-5<br \/>\n3. Tempo deadlift 3010: 5-5-5-5<\/p>\n<div id=\"iLikeThis-5195\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5195);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Monday Women 1. Skill Practice: 15 minutes 2. 4 RFT: 50 Double-unders 25 Sit-ups 15 Ring Dips 5 Cleans (155\/95) Men 1. Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top) 2. Press 5-5-5 3. Deadlift 5 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-5195","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\/5195","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=5195"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5195\/revisions"}],"predecessor-version":[{"id":5420,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5195\/revisions\/5420"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}