{"id":5354,"date":"2018-09-04T12:00:40","date_gmt":"2018-09-04T17:00:40","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5354"},"modified":"2018-09-04T09:26:47","modified_gmt":"2018-09-04T14:26:47","slug":"p-e-week-of-93-2","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5354","title":{"rendered":"P.E week of 9\/3"},"content":{"rendered":"<p><strong>Freshmen<\/strong><\/p>\n<p><strong>Tuesday<\/strong><br \/>\nWOD 1: Push press 3-3-3-3<\/p>\n<p>WOD 2: 3 rounds for reps, 45s work, 15s rest each station (alternating):<br \/>\nPull-ups<br \/>\nKettlebell Goblet squats<br \/>\nRest 2 minutes<br \/>\n3 rounds for reps, 45s work, 15s rest each station (alternating):<br \/>\nPush press<br \/>\nBurpees<\/p>\n<p><!--more--><\/p>\n<p><strong>Thursday<\/strong><br \/>\nWOD 1:<br \/>\nEvery 2 minutes for 8 rounds:<br \/>\n80-yard shuttle run; 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back<br \/>\n*Post best and worst times to comments<\/p>\n<p><strong>WOD 2:<\/strong><br \/>\n3 rounds for time of:<br \/>\n200m kettlebell farmer walk (53\/35lbs)<br \/>\n20 medball cleans (20\/14lbs)<br \/>\n20 burpees<\/p>\n<p><strong>Friday<br \/>\n<\/strong>3 sets:<br \/>\n300m slower than your 1-mile PR pace, 100m easy jog<br \/>\n300m at your 1-mile PR pace, 100m easy jog<br \/>\n300m faster than you 1-mile PR pace, 100m easy jog<br \/>\nRest: No rest between reps and 60s rest between sets<br \/>\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<\/p>\n<p><strong>WOD2: <\/strong>2 minutes of tabata hollow bodies (4 rounds, 20:10)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Sophomores<\/strong><\/p>\n<p><strong>Tuesday<\/strong><br \/>\n<strong>WOD<\/strong>:<br \/>\n3 rounds for max reps of:<br \/>\n1 minute of burpees<br \/>\n1 minute of wall-ball shots (20\/14)<br \/>\n1 minute of deadlifts (115\/75)<br \/>\n1 minute of med-ball sit-ups<br \/>\n1 minute of hang power cleans (115\/75)<br \/>\nRest 1 minute<\/p>\n<p><strong>Thursday<br \/>\n<\/strong>WOD:<br \/>\n3 rounds for time of:<br \/>\n25 push jerks<br \/>\n50 double-unders<br \/>\n25 weighted step-ups<br \/>\n50 double-unders<\/p>\n<p>*Men: 50-lb. dumbbells, 24-in. box<br \/>\nWomen: 35-lb. dumbbells, 20-in. box<\/p>\n<p><strong>Out-of-class WOD:<\/strong><br \/>\nFor time:<br \/>\n21 squat snatches (75\/55lbs)<br \/>\n42 push-ups<br \/>\n15 squat snatches (75\/55lbs)<br \/>\n30 push-ups<br \/>\n9 squat snatches (75\/55lbs)<br \/>\n18 push-ups<\/p>\n<p>*Reduce the loading and aim to complete the snatches unbroken. Try to break the push-ups into as few large sets as possible.<\/p>\n<div id=\"iLikeThis-5354\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5354);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Freshmen Tuesday WOD 1: Push press 3-3-3-3 WOD 2: 3 rounds for reps, 45s work, 15s rest each station (alternating): Pull-ups Kettlebell Goblet squats Rest 2 minutes 3 rounds for reps, 45s work, 15s rest each station (alternating): Push press Burpees 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-5354","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\/5354","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=5354"}],"version-history":[{"count":7,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5354\/revisions"}],"predecessor-version":[{"id":5364,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5354\/revisions\/5364"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5354"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5354"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5354"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}