{"id":5206,"date":"2017-12-11T10:08:04","date_gmt":"2017-12-11T16:08:04","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5206"},"modified":"2017-12-11T10:08:19","modified_gmt":"2017-12-11T16:08:19","slug":"p-e-week-1210","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5206","title":{"rendered":"P.E week of 12\/10"},"content":{"rendered":"<p><strong>Monday 12\/11&#8211; Everyone<br \/>\nSkill Practice: <\/strong>15 minutes<\/p>\n<p><strong>\u00a0WOD: \u00a0<\/strong>3 rounds for time of:<br \/>\n400 m run<br \/>\n30 Wall Balls (20\/14)<br \/>\n15 Deadlifts (Rx\u2019d 225\/155) (Scaled 185\/105)<\/p>\n<p><strong>Mobility: <\/strong>10 min deadlift archetype<\/p>\n<p><!--more--><\/p>\n<p><strong>Wednesday 12\/13 &#8211; Everyone<br \/>\nSkill Practice: <\/strong>10 minutes<\/p>\n<p><strong>WOD1: <\/strong>Front Squat 12-12-12<br \/>\n*Use the heaviest weight you can for each set. Rest as needed between sets.<\/p>\n<p><strong>WOD2:<\/strong> 15-12-9 reps, for time of:<br \/>\nFront Squat (Rx\u2019d 135\/95) (Scaled (95\/65)<br \/>\nStrict Handstand Push-up (HSPU w\/ feet on box or strict push-ups)<\/p>\n<p><strong>Mobility: <\/strong>10 min squat archetype<\/p>\n<p><strong><br \/>\n<\/strong><\/p>\n<p><strong>Out of Class &#8211; Everyone<br \/>\n<\/strong>As many reps as possible in 7 mins of:<br \/>\n3 Chest-to-bar Pull-ups<br \/>\n3 Hang Power Snatches (Rx\u2019d 115\/80) (Scaled 95\/55)<br \/>\n6 Chest-to-bar Pull-ups<br \/>\n6 Hang Power Snatches (Rx\u2019d 115\/80) (Scaled 95\/55)<br \/>\n9 Chest-to-bar Pull-ups<br \/>\n9 Hang Power Snatches (Rx\u2019d 115\/80) (Scaled 95\/55)<br \/>\n*Continue in this fashion, adding 3 reps to each movement until the 7-minute window expires.<\/p>\n<p>&nbsp;<\/p>\n<div id=\"iLikeThis-5206\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5206);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Monday 12\/11&#8211; Everyone Skill Practice: 15 minutes \u00a0WOD: \u00a03 rounds for time of: 400 m run 30 Wall Balls (20\/14) 15 Deadlifts (Rx\u2019d 225\/155) (Scaled 185\/105) Mobility: 10 min deadlift archetype 0 I did this!<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[154,27,50,370,273],"class_list":["post-5206","post","type-post","status-publish","format-standard","hentry","category-your-wods","tag-chest-to-bar-pull-up","tag-deadlift","tag-front-squat","tag-hang-power-snatch","tag-wall-ball"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5206","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=5206"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5206\/revisions"}],"predecessor-version":[{"id":5431,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5206\/revisions\/5431"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5206"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5206"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5206"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}