{"id":5443,"date":"2019-01-21T09:25:05","date_gmt":"2019-01-21T15:25:05","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5443"},"modified":"2019-01-21T09:25:05","modified_gmt":"2019-01-21T15:25:05","slug":"ac-p-e-week-114","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5443","title":{"rendered":"AC P.E week 1\/14"},"content":{"rendered":"<p style=\"text-align: left;\"><u>Tuesday<br \/>\n<\/u><strong>Standard Class:<\/strong><br \/>\nPull-up practice<br \/>\nWOD: Partner Running \u201cAngie\u201d<br \/>\n400m run<br \/>\n100 pull-ups<br \/>\n400m run<br \/>\n100 push-ups<br \/>\n400m run<br \/>\n100 sit-ups<br \/>\n400m run<br \/>\n100 air squats<br \/>\n400m run<!--more--><\/p>\n<p style=\"text-align: left;\">*Run 400m together as a team of 2.\u00a0 Complete all 100 reps of each exercise before moving on to the next.\u00a0 Break up the reps between partners as needed.\u00a0 Only one athlete works at a time.<\/p>\n<p>Hip Archetype Mobility<\/p>\n<p><strong>Marathoners:<br \/>\nShort Interval:<br \/>\n<\/strong>4x200m; :60 rest<\/p>\n<p><strong>WOD:<br \/>\n<\/strong>15 min AMRAP<br \/>\n10 KB swings (1.5\/1)<br \/>\n15 sit-ups<br \/>\n20 double-unders<\/p>\n<p><u>Thursday<br \/>\n<\/u><strong>Standard Class:<br \/>\n<\/strong>Double-under <strong>practice<\/strong><br \/>\n<strong>WOD:<\/strong> In teams of 4, perform 5 rounds of:<br \/>\n1 min double-unders<br \/>\n1 min push press (75\/45)<br \/>\n1 min goblet squats (53\/35)<br \/>\n1 min rest<\/p>\n<p>*1 athlete working at each station.\u00a0 Keep track of total individual reps over the 5 rounds and add them together at the end.<\/p>\n<p>Shoulder Archetype Mobility<\/p>\n<p><strong><u>Marathoners<\/u><\/strong><u>:<br \/>\n<\/u><strong>Long Interval:<br \/>\n<\/strong>2 x 200m<br \/>\n2 x 400m<br \/>\n2 x 800m<br \/>\nRest 1:1 (Rest length of previous interval)<\/p>\n<p>&nbsp;<\/p>\n<div id=\"iLikeThis-5443\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5443);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Tuesday Standard Class: Pull-up practice WOD: Partner Running \u201cAngie\u201d 400m run 100 pull-ups 400m run 100 push-ups 400m run 100 sit-ups 400m run 100 air squats 400m run 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":[5,4,192],"tags":[388,387],"class_list":["post-5443","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-endurance","tag-angie","tag-running-angie"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5443","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=5443"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5443\/revisions"}],"predecessor-version":[{"id":5444,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5443\/revisions\/5444"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5443"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}