{"id":5567,"date":"2019-12-03T16:18:48","date_gmt":"2019-12-03T22:18:48","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5567"},"modified":"2019-12-09T09:32:12","modified_gmt":"2019-12-09T15:32:12","slug":"pe-week-of-123","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5567","title":{"rendered":"PE week of 12\/2"},"content":{"rendered":"<p><strong>Monday 12\/2<\/strong>&#8211; <strong>Women<\/strong><\/p>\n<p><strong>WOD1<\/strong>&#8211; spend 12 minutes working up to 3 RM thruster<\/p>\n<p><strong>WOD<\/strong>&#8211; 18-15-12-9-6-3 reps for time of:<br \/>\nThrusters (75\/45)<br \/>\nPower snatches (75\/45)<br \/>\nToes-to-Bars<!--more--><\/p>\n<p><strong>\u00a0<\/strong><strong>Wednesday 12\/4<\/strong>&#8211; <strong>Women<br \/>\n<\/strong><strong>WOD1<\/strong>&#8211; spend 12 minutes working up to 3 RM overhead squat<\/p>\n<p><strong>\u00a0<\/strong><strong>Partner WOD <\/strong>\u2014 2 rounds for time of:<br \/>\n400m run<br \/>\n50 Partner med-ball squats (14) (pass med-ball back and forth between reps)<\/p>\n<p>40 Partner sit-ups (high five at top of sit-up)<br \/>\n30 Partner push-ups (high five at top of push-up)<br \/>\n20 Deadlifts (185) (lift barbell together)<br \/>\n10 Bar face burpees (in unison, each partner completes 10 reps)<br \/>\n*All reps are completed together as 2 person teams<\/p>\n<p><strong>Out of Class \u2014 Women<\/strong><strong><br \/>\n<\/strong>On a 25-minute clock, 5 rounds of:<br \/>\nRow for 50 seconds, rest 10 seconds<br \/>\nRow for 40 seconds, rest 20 seconds<br \/>\nRow for 30 seconds, rest 30 seconds<br \/>\nRow for 20 seconds, rest 40 seconds<br \/>\nRow for 10 seconds, rest 50 seconds<\/p>\n<p><strong>Men- Monday 12\/2<\/strong><br \/>\nTempo squat 2010: 5-5-5-5<br \/>\nBench 5-5-5<br \/>\nDeadlift 5<\/p>\n<p><strong>Men-<\/strong> <strong>Wednesday 12\/4<br \/>\n<\/strong>Squat 5-5-5<br \/>\nTempo press 2010: 5-5-5-5<br \/>\nDimmel deadlift 10-10-10-10-(10)<\/p>\n<p><strong>Men- Friday 12\/6<\/strong><br \/>\nSquat 5-5-(5)<br \/>\nBench 5-5-(5)<br \/>\nTempo deadlift 2010: 5-5-5-5<\/p>\n<div id=\"iLikeThis-5567\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5567);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Monday 12\/2&#8211; Women WOD1&#8211; spend 12 minutes working up to 3 RM thruster WOD&#8211; 18-15-12-9-6-3 reps for time of: Thrusters (75\/45) Power snatches (75\/45) Toes-to-Bars 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-5567","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\/5567","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=5567"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5567\/revisions"}],"predecessor-version":[{"id":5570,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5567\/revisions\/5570"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5567"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5567"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5567"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}