{"id":5418,"date":"2018-11-20T08:50:53","date_gmt":"2018-11-20T14:50:53","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5418"},"modified":"2018-11-20T13:38:52","modified_gmt":"2018-11-20T19:38:52","slug":"p-e-week-of-1119","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5418","title":{"rendered":"P.E week of 11\/19"},"content":{"rendered":"<p><strong>Tuesday 11\/20&#8211; Women<br \/>\nSkill Practice:<\/strong>15 minutes<\/p>\n<p><strong>WOD: <\/strong>4 rounds for time of:<br \/>\n50 Double-unders<br \/>\n25 Sit-ups<br \/>\n15 Push-ups<br \/>\n5 Cleans (135\/75)<\/p>\n<p><strong>Tuesday 11\/13 &#8212; Men<br \/>\n<\/strong>1. Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top)<br \/>\n2. Press 5-5-5<br \/>\n3. Deadlift 5<!--more--><\/p>\n<p><strong>Out of Class &#8211; Women<br \/>\nWOD 1: <\/strong>5 rounds, each round for time, of:<br \/>\n30 Air Squats<br \/>\n20 Calorie Row<br \/>\n10 Burpee Over Rowers<br \/>\n* Rest 3 mins between each round<\/p>\n<p><strong>WOD 2: <\/strong>3 rounds for time of:<br \/>\n25 Wall Balls (20\/14)<br \/>\n15 Kettlebell Swings (70\/44)<\/p>\n<p><strong>Out of Class 1&#8211; <\/strong><strong>Men<\/strong><br \/>\n(no class\u2014out-of-class at your discretion; it would be a good idea to have partners)<br \/>\n1. Squat 5-5-(5) \u2014 third set is optional<br \/>\n2. Tempo bench 3010: 5-5-5-5<br \/>\n3. Dimmel Deadlift 10-10-10-10<\/p>\n<p><strong>Out of Class 2&#8211; <\/strong><strong>Men<\/strong><br \/>\n(no class\u2014out-of-class at discretion)<br \/>\n1. Squat 5-5-(5)<br \/>\n2. Press 5-5-5<br \/>\n3. Tempo deadlift 3010: 5-5-5-5<\/p>\n<p>&nbsp;<\/p>\n<div id=\"iLikeThis-5418\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5418);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Tuesday 11\/20&#8211; Women Skill Practice:15 minutes WOD: 4 rounds for time of: 50 Double-unders 25 Sit-ups 15 Push-ups 5 Cleans (135\/75) Tuesday 11\/13 &#8212; Men 1. Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top) 2. Press 5-5-5 3. Deadlift 5 0 I did [&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-5418","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\/5418","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=5418"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5418\/revisions"}],"predecessor-version":[{"id":5422,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5418\/revisions\/5422"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5418"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5418"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5418"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}