{"id":5372,"date":"2018-10-09T12:00:51","date_gmt":"2018-10-09T17:00:51","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5372"},"modified":"2018-10-10T15:43:19","modified_gmt":"2018-10-10T20:43:19","slug":"p-e-week-of-108","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5372","title":{"rendered":"P.E week of 10\/8"},"content":{"rendered":"<p><strong>Sophomores<br \/>\nTuesday<br \/>\n<\/strong><strong>Endurance<\/strong>\u2014<br \/>\n1 set of: 100m, 110m, 120m, 130m, 140m, 150m, 160m, 170m, 180m, 190m, 200m<br \/>\nRest: Walking recovery back to start<br \/>\nWorkout Pacing: The interval speed increases from your 1=mile PR speed to your 400m PR speed as the intervals get longer.\u00a0 Accelerate roughly 1.5-2 seconds per interval.<br \/>\n<strong>WOD<\/strong>&#8211;<br \/>\n5 rounds for time of:<br \/>\n50 double-unders<br \/>\n50-ft. single-arm overhead lunge (50\/35lbs)<!--more--><\/p>\n<p><strong>Thursday<br \/>\nEndurance-<\/strong>4 x 200m; 60s rest<br \/>\n<strong>WOD- <\/strong>15 minute AMRAP of:<br \/>\n10 KB swings<br \/>\n15 sit-ups<br \/>\n20 double-unders<\/p>\n<p><strong>Out-of-Class WOD-<\/strong><br \/>\n4 rounds for time of:<br \/>\n400-m run<br \/>\n200-m farmers carry (50\/35lbs)<br \/>\n*Choose a set of dumbbells that you can carry 200 meters without setting down when fresh. This workout should be a steady effort. Avoid stopping to rest.<\/p>\n<p><strong>Freshmen<br \/>\nTuesday<br \/>\n<\/strong><strong>Endurance<\/strong>\u2014<br \/>\n3&#215;400 slower than mile PR pace<br \/>\n400m recovery jog<br \/>\n3&#215;400 @ miler PR pace<br \/>\n400m recovery jog<br \/>\n3x400m faster than mile PR pace<\/p>\n<p><strong>Wednesday<br \/>\nStrength-<\/strong>3&#215;5 backsquat<br \/>\n<strong>WOD-<br \/>\n<\/strong>21 back squats<br \/>\n42 sit-ups<br \/>\n15 back squats<br \/>\n30 sit-ups<br \/>\n9 back squats<br \/>\n18 sit-ups<br \/>\n*Choose a weight you can do the first set of 21 in no more than 2 sets<strong><br \/>\n<\/strong><\/p>\n<div id=\"iLikeThis-5372\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5372);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sophomores Tuesday Endurance\u2014 1 set of: 100m, 110m, 120m, 130m, 140m, 150m, 160m, 170m, 180m, 190m, 200m Rest: Walking recovery back to start Workout Pacing: The interval speed increases from your 1=mile PR speed to your 400m PR speed as the intervals get longer.\u00a0 Accelerate roughly 1.5-2 seconds per interval. WOD&#8211; 5 rounds for time [&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-5372","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\/5372","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=5372"}],"version-history":[{"count":6,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5372\/revisions"}],"predecessor-version":[{"id":5378,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5372\/revisions\/5378"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5372"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5372"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5372"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}