{"id":5558,"date":"2019-11-25T12:00:05","date_gmt":"2019-11-25T18:00:05","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5558"},"modified":"2019-11-25T09:50:06","modified_gmt":"2019-11-25T15:50:06","slug":"pe-week-of-1125","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5558","title":{"rendered":"PE week of 11\/25"},"content":{"rendered":"<p><strong>Monday 11\/25&#8211; Women<\/strong><strong><br \/>\nSkill Practice: <\/strong>8 minutes<\/p>\n<p><strong>WOD1: <\/strong>12 minutes to find 3 RM deadlift<\/p>\n<p><strong>WOD2: <\/strong>With a partner, 6 rounds (alternating) for time of:<br \/>\n5 deadlifts (135lbs or scaled to 75% of 3RM)<br \/>\n10 pull-ups<br \/>\n200m run<\/p>\n<p>*One partner completes a round while the other performs a Max L-sit, then rests<br \/>\nResting partner will have one attempt to max L-sit (for time) at an point during their rest period.\u00a0 Cumulative L-sit time (for both partners, all 6 rounds) is deducted from the overall time to determine score.<\/p>\n<p><strong>Monday 11\/25&#8211; Men<\/strong><strong><br \/>\n<\/strong>Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top)<br \/>\nPress 5-5-5<br \/>\nDeadlift 5<!--more--><\/p>\n<p><strong>Out of Class WOD 1- Women:<br \/>\n<\/strong>Complete as many rounds as possible in 15 minutes of:<br \/>\n5 R-arm kettlebell push jerks (35)<br \/>\n5 L-arm kettlebell push jerks (35)<br \/>\n10 kettlebell swings (35)<\/p>\n<p><strong>Out of Class WOD 2- Women:<br \/>\n<\/strong>Complete as many rounds as possible in 20 minutes of:<br \/>\n4 dumbbell thrusters (20)<br \/>\n6 toes-to-bar (scale down to \u00a0hanging knee raises)<br \/>\n24 double-unders (scale down to 24 single-unders)<\/p>\n<p><strong>Out of Class 1&#8211; Men<\/strong><br \/>\n(no class\u2014out-of-class at your discretion; it would be a good idea to have partners)<br \/>\nSquat 5-5-(5) \u2014 third set is optional<br \/>\nTempo bench 3010: 5-5-5-5<br \/>\nDimmel Deadlift 10-10-10-10<\/p>\n<p><strong>Out of Class 2&#8211; Men<\/strong><br \/>\n(no class\u2014out-of-class at discretion)<br \/>\nSquat 5-5-(5)<br \/>\nPress 5-5-5<br \/>\nTempo deadlift 3010: 5-5-5-5<\/p>\n<p>&nbsp;<\/p>\n<div id=\"iLikeThis-5558\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5558);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Monday 11\/25&#8211; Women Skill Practice: 8 minutes WOD1: 12 minutes to find 3 RM deadlift WOD2: With a partner, 6 rounds (alternating) for time of: 5 deadlifts (135lbs or scaled to 75% of 3RM) 10 pull-ups 200m run *One partner completes a round while the other performs a Max L-sit, then rests Resting partner will [&hellip;]<\/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-5558","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\/5558","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=5558"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5558\/revisions"}],"predecessor-version":[{"id":5560,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5558\/revisions\/5560"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5558"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5558"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5558"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}