{"id":5546,"date":"2019-11-04T17:18:03","date_gmt":"2019-11-04T23:18:03","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5546"},"modified":"2019-11-04T17:18:32","modified_gmt":"2019-11-04T23:18:32","slug":"pe-week-of-114","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5546","title":{"rendered":"PE week of 11\/4"},"content":{"rendered":"

Monday 11\/4\u2013 Women<\/strong>
\nSkill Practice:<\/strong><\/b>10 minutes<\/p>\n

WOD1:<\/strong> Deadlift
\n12 minutes to find 5RM<\/p>\n

WOD2: <\/strong>14 min AMRAP:
\n400m run
\n20 Deadlifts (185\/135; scale to 60% of 5RM)
\n20 push-ups
\n20 Kettlebell Swings (53\/35)\u00a0\u00a0\u00a0\u00a0\u00a0 <\/span><\/p>\n

Wednesday 11\/6\u2014 Women<\/strong>
\nSkill Practice:<\/strong><\/b>10 minutes<\/p>\n

WOD1:<\/strong> Back Squat
\n12 minutes to find 5RM<\/p>\n

WOD2: <\/strong>\u201cFight Gone Bad\u201d
\n3 rounds for Reps of:
\n1 min of wall-balls (20\/14)
\n1 min of sumo deadlift high-pulls (75\/45)
\n1 min of box jumps (20\u2033)
\n1 min of push-presses, (75\/45)
\n1 min of burpees
\n1 min rest<\/p>\n

Women\u2019s out-of-class WOD<\/b>:<\/span>
\n4 rounds for time of:
\n100-ft. walking lunge
\n20<\/span><\/strong> sit-ups
\n20<\/span><\/strong> pull-ups<\/p>\n

11\/4 M\u2014Powerlifting Class 4<\/b><\/span>
\nBack squat 5-5-5
\nBench press 5-5-5
\nDeadlift 5<\/p>\n

11\/6 W\u2014Powerlifting Class 5<\/b><\/span>
\nBack squat 5-5-5
\nShoulder press 5-5-5
\nDeadlift 5<\/p>\n

11\/8 F\u2014Powerlifting Class 6
\n<\/b><\/span>Back squat 5-5-5
\nBench press 5-5-5
\nDeadlift 5<\/p>\n

 <\/p>\n

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

Monday 11\/4\u2013 Women Skill Practice:10 minutes WOD1: Deadlift 12 minutes to find 5RM WOD2: 14 min AMRAP: 400m run 20 Deadlifts (185\/135; scale to 60% of 5RM) 20 push-ups 20 Kettlebell Swings (53\/35)\u00a0\u00a0\u00a0\u00a0\u00a0 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-5546","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\/5546","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=5546"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5546\/revisions"}],"predecessor-version":[{"id":5548,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5546\/revisions\/5548"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5546"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5546"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5546"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}