{"id":5299,"date":"2018-03-16T17:00:22","date_gmt":"2018-03-16T22:00:22","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5299"},"modified":"2018-03-16T09:56:06","modified_gmt":"2018-03-16T14:56:06","slug":"standard-pe-week-of-318","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5299","title":{"rendered":"Standard PE week of 3\/18"},"content":{"rendered":"<p><strong><u>Monday<br \/>\n<\/u>WOD<\/strong>:<br \/>\nIn coed teams of 4, complete:<br \/>\n160 snatches (75\/45)<br \/>\n80 pull-ups<br \/>\n160 thrusters (75\/45)<!--more--><\/p>\n<p>*Only one athlete can work at a time, alternating between M, F, M, F.\u00a0 In order for the reps to count, 2 athletes must be holding a 245-lb. barbell in a static position at the waist. (Any reps performed while deadlift is not held at the waist will not count)\u00a0 Teammates may rotate through the snatches, pull-ups, thrusters and deadlift static hold until all reps have been completed. Each teammate must complete at least 10 pull-ups<br \/>\nTime cap: 25 min<\/p>\n<p>Cash out:<br \/>\n200m front rack walk (53\/35)<\/p>\n<p><strong><u>Wednesday<br \/>\n<\/u>WOD1:<\/strong> Squat 3-3-3-ME @ 60-70-75-85% 1RM<br \/>\n<strong>WOD2: <\/strong>In coed teams of 4, complete for time, with one team member completing each portion:<br \/>\n\u201cKaren\u201d<br \/>\n150 Wall-Ball shots (14\/12)<\/p>\n<p>\u201cGrace\u201d<br \/>\n30 clean and jerks (95\/65)<\/p>\n<p>\u201cDiane\u201d<br \/>\n21-15-9 reps of:<br \/>\nDeadlifts (185\/115)<br \/>\nHandstand push-ups (scale: shoulder presses, 75\/55)<\/p>\n<p>\u201cRandy\u201d<br \/>\n75 snatches (75\/45)<\/p>\n<p>*Athlete 1 begins Karen.\u00a0 Once Athlete 1 finishes the 150th wall-ball shot, slap hands with Athlete 2 who will then begin Grace.\u00a0 Continue until Athlete 4 completes the 75<sup>th<\/sup> snatch.<\/p>\n<p>Cash out:<br \/>\nFor time: 4 sets of L-sit hold<\/p>\n<div id=\"iLikeThis-5299\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5299);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Monday WOD: In coed teams of 4, complete: 160 snatches (75\/45) 80 pull-ups 160 thrusters (75\/45) 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":[5,4],"tags":[343,393,401,278],"class_list":["post-5299","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","tag-diane","tag-grace","tag-karen","tag-randy"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5299","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=5299"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5299\/revisions"}],"predecessor-version":[{"id":5308,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5299\/revisions\/5308"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5299"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5299"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5299"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}