{"id":5400,"date":"2018-11-06T11:41:23","date_gmt":"2018-11-06T17:41:23","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5400"},"modified":"2018-11-06T11:41:23","modified_gmt":"2018-11-06T17:41:23","slug":"p-e-week-of-115","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5400","title":{"rendered":"P.E week of 11\/5"},"content":{"rendered":"

Tuesday 11\/6– Women
\nSkill Practice:<\/strong>15 minutes<\/p>\n

WOD1:<\/strong> Deadlift
\n12 minutes to find 5RM<\/p>\n

WOD2: <\/strong>14 min AMRAP:
\n400m run
\n20 Deadlifts (185\/135; scale to 60% of 5RM)
\nHandstand Walk, 20 m
\n20 Kettlebell Swings (53\/35)\u00a0\u00a0\u00a0\u00a0\u00a0 <\/p>\n

Thursday 11\/8\u2014 Women
\nSkill Practice:<\/strong>15 minutes<\/p>\n

WOD: <\/strong>\u201cFight Gone Bad\u201d
\n3 rounds for Reps of:
\n1 min of wall-balls (20\/14)
\n1 min of sumo deadlift high-pulls (75\/45)
\n1 min of box jumps (20″)
\n1 min of push-presses, (75\/45)
\n1 min of burpees
\n1 min rest<\/p>\n

Women’s out-of-class WOD<\/b>:
\n<\/span>4 rounds for time of:
\n100-ft. walking lunge
\n20<\/span><\/strong> sit-ups
\n20<\/span><\/strong> pull-ups<\/p>\n

Tuesday 11\/6 — Men
\n<\/strong>Squat: 12 min EMOM: 4@65% of 5RM
\nSupersets: Dimmel deadlift: 10-10-10-10; and Pull-up: 10-10-10-10
\n10 rounds for distance: Run 20 sec; rest 40 sec.<\/p>\n

Cash-out: Russian twists: 15-15-15<\/p>\n

\u00a0Thursday 11\/8 — Men
\n<\/strong>Close-grip bench press: 12 min EMOM: 4@60% of 5RM
\nSupersets: Push-up 20-20-20-20; and Hollow rocks 20-20-20-20
\n10 rounds for distance: Run 15 sec; rest 45 sec.<\/p>\n

Cash-out: Toes-to-bar (strict, controlled) 5-5-5-5-5<\/p>\n

\u00a0Friday 11\/9 — Men
\n<\/strong>1. Deadlift: 10 min EMOM: 4@65% of 5RM
\n2. 7 rounds, every 90 seconds: Shuttle sprint\u20141\/4, 1\/2, full length of gym and back
\n3. Press: 10 min EMOM: 4@65% of 5RM<\/p>\n

Cash-out: Plyometric push-ups: 15-15-15; superset w\/ Plate jumps: 12-12-12<\/p>\n

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

Tuesday 11\/6– Women Skill Practice:15 minutes WOD1: Deadlift 12 minutes to find 5RM WOD2: 14 min AMRAP: 400m run 20 Deadlifts (185\/135; scale to 60% of 5RM) Handstand Walk, 20 m 20 Kettlebell Swings (53\/35)\u00a0\u00a0\u00a0\u00a0\u00a0 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-5400","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\/5400","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=5400"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5400\/revisions"}],"predecessor-version":[{"id":5401,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5400\/revisions\/5401"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5400"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5400"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5400"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}