{"id":5347,"date":"2018-08-27T09:18:48","date_gmt":"2018-08-27T14:18:48","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5347"},"modified":"2018-09-04T08:29:19","modified_gmt":"2018-09-04T13:29:19","slug":"p-e-week-of-827","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5347","title":{"rendered":"P.E week of 8\/27"},"content":{"rendered":"

Freshmen<\/strong><\/span><\/p>\n

Tuesday<\/strong>
\nWOD1:<\/strong>
\nHang power clean 5-5-5-5<\/p>\n

WOD2<\/strong>:
\n10 minute AMRAP of:
\n7 kettlebell swings
\n7 push-ups
\n50ft walking lunge<\/p>\n

<\/p>\n

Thursday<\/strong>
\nFreshmen:
\nWOD1: <\/strong>Shoulder press 5-5-5-5
\nWOD2: <\/strong>Triple alternating tabata (20:10 work:rest): push-up, sit-up, squat (12 min)<\/p>\n

Sophomores<\/strong><\/span><\/p>\n

Tuesday
\n<\/strong>3 sets:
\n300m slower than your 1-mile PR pace, 100m easy jog
\n300m at your 1-mile PR pace, 100m easy jog
\n300m faster than you 1-mile PR pace, 100m easy jog
\nRest: No rest between reps and 100m walk between sets
\nWorkout Pacing: An athlete with a 1-mile PR of 8min would target their slower 300m intervals at 92-93sec, their faster 300m intervals at 87-88sec, and their 1-mile PR pace 300s at 89-91sec
\n<\/strong><\/p>\n

Thursday<\/strong>
\nWOD1<\/strong>: Front squat: 3-3-3-3-3
\nWOD2<\/strong>: 15 minute AMRAP: 10 box jumps (30\/24), 2 power cleans<\/p>\n

Friday
\nWOD<\/strong>: 10x 200m, 4x 400m, 3x 800m
\n*Work\/Rest 1:1.\u00a0 e.g. 38s run is followed by a 38s rest
\nIf mile time is over 8:00 for guys and over 9:00 for girls- scaled version: 8x200m, 3×400, 2×800<\/p>\n

Everyone out-of-class WOD: <\/strong>AMRAP in 15 minutes: Run 400m, 15 front squats (95\/65)
\n*Scale the weight as needed.\u00a0 Choose a load where the fist few rounds can be completed unbroken and the later rounds can be completed with minimal breaks.<\/p>\n

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

Freshmen Tuesday WOD1: Hang power clean 5-5-5-5 WOD2: 10 minute AMRAP of: 7 kettlebell swings 7 push-ups 50ft walking lunge 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":[],"class_list":["post-5347","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\/5347","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=5347"}],"version-history":[{"count":5,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5347\/revisions"}],"predecessor-version":[{"id":5357,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5347\/revisions\/5357"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5347"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5347"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5347"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}