{"id":5427,"date":"2018-12-04T12:00:54","date_gmt":"2018-12-04T18:00:54","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5427"},"modified":"2018-12-06T09:00:23","modified_gmt":"2018-12-06T15:00:23","slug":"p-e-week-of-123","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5427","title":{"rendered":"P.E week of 12\/3"},"content":{"rendered":"

Tuesday<\/strong><\/p>\n

Women
\n<\/strong>1. Skill Work: pull-ups, toes-to-bar, hand stands, hollow rock
\n2. WOD: 10m shuttle sprints
\n<\/strong>Set up two cones 10 meters apart. With a running clock perform one 10m sprint the 1st minute. Perform 2 x 10m shuttle sprints the 2nd minute. Perform 3 x 10m shuttle sprints the 3rd minute. Continue in this manner as long as possible until you fail to achieve the required shuttle sprint in the appropriate minute. On the turnaround ensure that one foot crosses the designated line and that one hand touches the ground as well.
\n3. Mobility: 10 min squat archetype<\/p>\n

Men
\n<\/strong>1. Squat EMOM for 10 min: 3@75 of 5RM
\n2. Press EMOM for 10 min: 3@75 of 5RM
\n3. Dimmel deadlift: 10-10-10; superset w\/ wide grip pull-up: 7-7-7
\n4. 9 rounds for distance: Run 15 sec; rest 45 sec.<\/p>\n

Thursday
\nWomen
\n<\/strong>1. Skill Practice: 15 minutes
\n2. WOD<\/strong>: Complete as many rounds as possible in 20 mins of:
\n400m run
\n20 AbMat Sit-ups
\n20 Air Squats
\n3. Mobility: 10 min deadlift archetype<\/p>\n

Men<\/strong>
\n1. Bench press: 12 min EMOM: 3@75% of 5RM
\n2. Plyometric push-ups: 15-15-15; superset w\/ Plate jumps: 12-12-12
\n3. Deadlift: 5 [10 min.]
\n4. 9 rounds for distance: Run 12 sec; rest 48 sec.<\/p>\n

Friday \u2014 Men
\n<\/strong>Practice for how powerlifting meet will go
\nSports\u2014rest of class<\/p>\n

Out of Class \u2014 Women
\n<\/strong>For Time:
\n40 cal row
\n100ft single arm kettlebell overhead walking lunge (53\/35lbs)<\/p>\n

\n

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

Tuesday Women 1. Skill Work: pull-ups, toes-to-bar, hand stands, hollow rock 2. WOD: 10m shuttle sprints Set up two cones 10 meters apart. With a running clock perform one 10m sprint the 1st minute. Perform 2 x 10m shuttle sprints the 2nd minute. Perform 3 x 10m shuttle sprints the 3rd minute. Continue in 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-5427","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\/5427","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=5427"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5427\/revisions"}],"predecessor-version":[{"id":5430,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5427\/revisions\/5430"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5427"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5427"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5427"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}