{"id":5445,"date":"2019-01-22T10:59:29","date_gmt":"2019-01-22T16:59:29","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5445"},"modified":"2019-09-18T10:16:47","modified_gmt":"2019-09-18T15:16:47","slug":"ac-p-e-week-122","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5445","title":{"rendered":"AC P.E week 1\/22"},"content":{"rendered":"

Standard Class Tuesday
\n<\/u><\/strong> Partner WOD:
\n20-minute EMOM:
\n5 thrusters (95\/45)
\n5 burpees over the bar
\n*Each partner has one minute to finish the reps; while Partner A completes the reps, Partner B holds a plank at top of the push-up. If the partner holding a plank drops out, the partner performing the reps must wait until the plank is established again.\u00a0 Switch every minute.<\/p>\n

Barbell Strength<\/u><\/strong>:
\n<\/u>Squat 2-2-2-ME @ 70-80-85-90%
\nThen:
\nEMOM 12 minutes: 3 reps @ 70%<\/p>\n

Gymnastic Strength<\/u><\/strong>:
\n<\/u>Front uprise drill on boxes
\n3 hollow rocks followed by push on box to stand.
\n*maintain hollow body with straight legs, chest lifted up and open; should feel like your weight is pulling you forward, not.\u00a0 If you finish with chest down, it\u2019s an indication you need to drive heels harder.<\/p>\n

GWOD: <\/strong>2 rounds of:
\n15 pull-ups
\n10 toes-to-bar
\n10 windshield wipers
\n10 wide grip pull-ups
\n15s L-sit hold<\/p>\n

WOD<\/strong>:
\n7 min AMRAP ascending ladder
\n2 front squats (135\/75)
\n2 burpees over the bar
\n4 front squats
\n4 burpees over the bar
\n6 front squats
\n6 burpees over the bar
\n8 front squats
\n8 burpees over the part
\nEtc\u2026 until 7 minutes is up<\/p>\n

 <\/p>\n

Standard Class Thursday<\/u><\/strong>:
\nWOD<\/strong>:
\n7 rounds for time of:
\n10 Medicine Ball Cleans (20\/14)
\n10 Push-ups<\/p>\n

Barbell Strength<\/u><\/strong>:
\n<\/u>Bench 2-2-2-ME @ 70-80-85-90%
\nThen:
\nEMOM 12 minutes: 3 reps @ 70%<\/p>\n

Gymnastic Strength<\/u><\/strong>:
\n<\/u>Front uprise drill on bar
\nAccumulate 25 swings on the bar.
\n*maintain hollow body with straight legs; bring toes in line with shoulders<\/p>\n

GWOD: <\/strong>straddle L-sit & push-up
\n2 rounds of:
\n15 push-ups
\n10 L-sit dips
\n15 elevated push-ups
\n10 oblique raises
\n15 diamond push-ups
\n15s straddle L-sit hold<\/p>\n

WOD<\/strong>:
\nComplete as many rounds as possible in 9 mins of:
\n30 Double Unders
\n3 Hang Squat Snatches, 95\/65 lbs<\/p>\n

 <\/p>\n

Friday<\/u><\/strong>:
\nBarbell Strength<\/u><\/strong>:
\n<\/u>Deadlift 2-2-2-ME @ 70-80-85-90%
\nEMOM 12 minutes: 3 reps @ 70%<\/p>\n

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

Standard Class Tuesday Partner WOD: 20-minute EMOM: 5 thrusters (95\/45) 5 burpees over the bar *Each partner has one minute to finish the reps; while Partner A completes the reps, Partner B holds a plank at top of the push-up. If the partner holding a plank drops out, the partner performing the reps must wait […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,7,9],"tags":[],"class_list":["post-5445","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-gymnastics","category-strength"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5445","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=5445"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5445\/revisions"}],"predecessor-version":[{"id":5446,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5445\/revisions\/5446"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5445"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5445"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5445"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}