{"id":5365,"date":"2018-09-11T12:55:52","date_gmt":"2018-09-11T17:55:52","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5365"},"modified":"2018-09-12T08:10:07","modified_gmt":"2018-09-12T13:10:07","slug":"p-e-week-of-911","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5365","title":{"rendered":"P.E week of 9\/11"},"content":{"rendered":"<p><strong>Tuesday <\/strong><strong>9\/11 \u2013 Freshmen<br \/>\nWOD1:<\/strong>Overhead squat 5-5-5-5<br \/>\n<strong>WOD2: <\/strong>Partner AMrAP, with one partner working at a time, the other in bottom of squat:<br \/>\n3 minutes of push press, 75\/45lb<br \/>\n3 minutes of overhead squats or front squats<br \/>\n2 min of push press<br \/>\n2 min of OH or front squats<br \/>\n1 min of push press<br \/>\n1 min of OH or front squats<!--more--><\/p>\n<p><strong>Tuesday 9\/11&#8211; Sophomore<br \/>\nPartner WOD:\u00a0<\/strong>For time:<br \/>\n60 double-unders<br \/>\n60 pull-ups<br \/>\n60 hang power snatch<br \/>\n60 double-unders<br \/>\n*Men use 75-lb. barbell, Ladies use 45-lb<br \/>\n*Cap: 15 minutes<\/p>\n<p><strong>Thursday 9\/13\u2014 Freshmen<br \/>\nWOD1:<\/strong>\u00a0Teams\u201475 medball cleans (8-10 per person per team)<br \/>\n<strong>WOD2:<\/strong>\u00a0Partners: 10 min AMRAP \u2014 each team has kettlebell &amp; medball<br \/>\nStart at far end of parking lot; each round, move one parking bay closer to JAFH<br \/>\n200m farmer\u2019s run with kettlebell\/medball<br \/>\nEach partner does 10 single arm kettlebell swings, alternating hands each rep<\/p>\n<p><strong>Thursday 9\/13\u2014 Sophomore<br \/>\n<\/strong>For time:<br \/>\n100 squats<br \/>\n15-ft. rope climb, 4 ascents<br \/>\n75 squats<br \/>\n15-ft. rope climb, 3 ascents<br \/>\n50 squats<br \/>\n15-ft. rope climb, 2 ascents<br \/>\n25 squats<br \/>\n15-ft. rope climb, 1 ascent<\/p>\n<p><strong>Friday 9\/14\u2014 Freshmen<br \/>\nPartner WOD:<\/strong>\u00a0AMRAP in 4 minutes:<br \/>\n&#8211; One partner does 6 sdlhp (75\/55) while the other does 4 burpees\u2014then switch<br \/>\n<strong>WOD: Sprints<\/strong>\u00a0\u2014Run : Rest = 1:1<br \/>\n200m sprints \u2014 maximum of 10, then move on<br \/>\n400m sprints \u2014 maximum of 4, then move on<br \/>\n800m sprints \u2014 maximum of 3.<\/p>\n<p><strong>Sophomore out-of-class WOD<\/strong>:<br \/>\n4 rounds for time of:<br \/>\nBear Crawl width of gym and back<br \/>\n20 wall balls<\/p>\n<div id=\"iLikeThis-5365\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5365);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Tuesday 9\/11 \u2013 Freshmen WOD1:Overhead squat 5-5-5-5 WOD2: Partner AMrAP, with one partner working at a time, the other in bottom of squat: 3 minutes of push press, 75\/45lb 3 minutes of overhead squats or front squats 2 min of push press 2 min of OH or front squats 1 min of push press 1 [&hellip;]<\/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-5365","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\/5365","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=5365"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5365\/revisions"}],"predecessor-version":[{"id":5368,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5365\/revisions\/5368"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5365"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5365"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5365"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}