{"id":5550,"date":"2019-11-11T10:19:45","date_gmt":"2019-11-11T16:19:45","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5550"},"modified":"2019-11-11T10:19:45","modified_gmt":"2019-11-11T16:19:45","slug":"pe-week-of-1111","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5550","title":{"rendered":"PE week of 11\/11"},"content":{"rendered":"

Monday 11\/11– Women<\/strong><\/p>\n

Skill Practice: <\/strong>L-sit-5 min., handstand- 5 min.<\/p>\n

\u00a0WOD1:<\/strong> Push Press
\n12 minutes to find 5RM<\/p>\n

\u00a0WOD2: Tabata\u2019s
\n<\/strong>Tabata Squat
\nRest 1 min
\nTabata L-sit
\nRest 1 min
\nTabata Pull-up
\nRest 1 min
\nTabata Handstand Hold
\nRest 1 min
\nTabata Shuttle Run (width of court = 1 rep)<\/p>\n

\u00a0Wednesday 11\/13\u2014 Women<\/strong><\/p>\n

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

\u00a0WOD: <\/strong>30 min AMRAP
\n800m run
\n20 burpee box jumps (24\/20)<\/p>\n

Out-of-class WOD \u2013 Women
\n<\/strong>For time:
\nRow 1,000 meters
\nThen, 4 rounds of:
\n12 pull-ups
\n9 dips
\n6 push-ups
\nThen, row 1,000 meters<\/p>\n

Monday 11\/11– <\/strong>Men
\n<\/strong>Squat 5×3
\nPress 5×3
\nDeadlift 5×1<\/p>\n

Wednesday 11\/13– <\/strong>Men
\n<\/strong>Squat 5×3
\nBench 5×3
\nDeadlift 5×1<\/p>\n

\u00a0Friday 11\/15 — Men
\n<\/strong>Squat 5×3
\nPress 5×3
\nDeadlift 5×1<\/p>\n

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

Monday 11\/11– Women Skill Practice: L-sit-5 min., handstand- 5 min. \u00a0WOD1: Push Press 12 minutes to find 5RM \u00a0WOD2: Tabata\u2019s Tabata Squat Rest 1 min Tabata L-sit Rest 1 min Tabata Pull-up Rest 1 min Tabata Handstand Hold Rest 1 min Tabata Shuttle Run (width of court = 1 rep) 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-5550","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\/5550","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=5550"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5550\/revisions"}],"predecessor-version":[{"id":5551,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5550\/revisions\/5551"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5550"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}