{"id":5552,"date":"2019-11-18T14:53:08","date_gmt":"2019-11-18T20:53:08","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5552"},"modified":"2019-11-18T14:54:32","modified_gmt":"2019-11-18T20:54:32","slug":"pe-week-1118","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5552","title":{"rendered":"PE week of 11\/18"},"content":{"rendered":"<p><strong>Monday 11\/18\u2013 Women<br \/>\n<\/strong>Skill Practice: 10 minutes<\/p>\n<p>WOD1: 4 rounds for time of:<br \/>\n200m run<br \/>\n25 Wall Balls (20\/14)<br \/>\n15 Kettlebell Swings (70\/44)<\/p>\n<p>WOD2: 12 min. to find 3RM back squat<!--more--><\/p>\n<p><strong>Wednesday 11\/20 \u2013 Women<br \/>\n<\/strong>Skill Practice: 10 minutes Cleans<\/p>\n<p>10 min to find 2RM power clean<br \/>\n*Focus on technique; don&#8217;t add weight until able to perform 2 perfect cleans<\/p>\n<p>WOD: 4 rounds for time of:<br \/>\n50 Double-unders<br \/>\n25 Sit-ups<br \/>\n15 Push-ups<br \/>\n5 Cleans (135\/75)<\/p>\n<p><strong>Out of Class WOD<br \/>\n<\/strong>5 rounds, each round for time, of:<br \/>\n30 Air Squats<br \/>\n20 Calorie Row<br \/>\n10 Burpee Over Rowers<br \/>\n* Rest 3 mins between each round<\/p>\n<p><strong>Monday 11\/18 \u2014 Men<br \/>\n<\/strong>Squat: 12 min EMOM: 4@65% of 5RM<br \/>\nSupersets: Dimmel deadlift: 10-10-10-10; and Pull-up: 10-10-10-10<br \/>\n10 rounds for distance: Run 20 sec; rest 40 sec.<br \/>\nCash-out: Russian twists: 15-15-15<\/p>\n<p><strong>Wednesday 11\/20 \u2014 Men<br \/>\n<\/strong>Close-grip bench press: 12 min EMOM: 4@60% of 5RM<br \/>\nSupersets: Push-up 20-20-20-20; and Hollow rocks 20-20-20-20<br \/>\n10 rounds for distance: Run 15 sec; rest 45 sec.<br \/>\nCash-out: Toes-to-bar (strict, controlled) 5-5-5-5-5<\/p>\n<p><strong>Friday 11\/9 \u2014 Men<br \/>\n<\/strong>Deadlift: 10 min EMOM: 4@65% of 5RM<br \/>\n7 rounds, every 90 seconds: Shuttle sprint\u20141\/4, 1\/2, full length of gym and back<br \/>\nPress: 10 min EMOM: 4@65% of 5RM<\/p>\n<div id=\"iLikeThis-5552\" class=\"iLikeThis\"><span class=\"counter\">1 <a onclick=\"likeThis(5552);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Monday 11\/18\u2013 Women Skill Practice: 10 minutes WOD1: 4 rounds for time of: 200m run 25 Wall Balls (20\/14) 15 Kettlebell Swings (70\/44) WOD2: 12 min. to find 3RM back squat 1 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-5552","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\/5552","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=5552"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5552\/revisions"}],"predecessor-version":[{"id":5555,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5552\/revisions\/5555"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5552"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5552"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5552"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}