{"id":5536,"date":"2019-10-30T14:25:44","date_gmt":"2019-10-30T19:25:44","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5536"},"modified":"2019-10-30T14:25:57","modified_gmt":"2019-10-30T19:25:57","slug":"pe-week-1028","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5536","title":{"rendered":"PE Week 10\/28"},"content":{"rendered":"

Monday 10\/28 Women
\n<\/strong><\/p>\n

Skill Practice: <\/strong>10 minutes<\/p>\n

WOD1<\/strong>: Back Squats
\n10 min EMOM:
\n3 reps @70-80% of 1RM<\/p>\n

WOD2: <\/strong>3 rounds for time of:
\n30 sit-ups
\n200 m run
\n20 squats
\n200 m run<\/p>\n

Monday 10\/28 Men<\/strong>
\nBack squat- Find 5RM
\nPress- Find 5RM
\n<\/span><\/p>\n

Wednesday 10\/30 Women<\/strong><\/p>\n

Skill Practice: <\/strong>10 minutes
\n(5 min. on double-unders, 5 min. on handstands)<\/p>\n

WOD:<\/strong> 15 min AMRAP:
\n3 thrusters (65lbs)
\n6 burpees over the bar
\n12 double-unders<\/p>\n

Wednesday 10\/30 Men
\n<\/strong>Back Squat 5-5-5
\nBench- Find 5RM
\nDeadlift- Find 5RM<\/p>\n

Friday 11\/1 Men
\n<\/strong>Squat 5-5-5
\nBench 5-5-5
\nDeadlift 5
\n<\/strong><\/p>\n

Women Out-of-class WOD:
\n<\/strong>12min AMRAP:
\n7 box jumps (36\/30\u2033)
\n14 kettlebell swings (70\/44lbs)
\n*Scaling<\/strong>
\nEach round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.<\/p>\n

Intermediate Option:<\/strong>
\nComplete as many rounds as possible in 12 minutes of:
\n7 box jumps (30\/24\u2033)
\n14 kettlebell swings (53\/35lb)<\/p>\n

Beginner Option:<\/strong>
\nComplete as many rounds as possible in 12 minutes of:
\n7 box step-ups (20\/12\u2033)
\n14 kettlebell swings (35\/26lb<\/p>\n

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

Monday 10\/28 Women Skill Practice: 10 minutes WOD1: Back Squats 10 min EMOM: 3 reps @70-80% of 1RM WOD2: 3 rounds for time of: 30 sit-ups 200 m run 20 squats 200 m run Monday 10\/28 Men Back squat- Find 5RM Press- Find 5RM 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-5536","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\/5536","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=5536"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5536\/revisions"}],"predecessor-version":[{"id":5538,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5536\/revisions\/5538"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5536"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5536"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5536"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}