{"id":88,"date":"2012-01-06T15:39:00","date_gmt":"2012-01-06T15:39:00","guid":{"rendered":"\/post\/For-the-week-of-January-8.aspx"},"modified":"2012-01-13T15:30:31","modified_gmt":"2012-01-13T21:30:31","slug":"for-the-week-of-january-8-2","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=88","title":{"rendered":"For the week of January 8"},"content":{"rendered":"

WORKOUTS<\/strong><\/span><\/p>\n

Challenge WOD: Kelly
\n<\/strong>5 RFT of:
\nRun 400 meters
\n30 Box jump, 24\u201d box
\n30 Wall ball shots, 20 lb ball<\/span><\/p>\n

BtW mean time: 29:07<\/span><\/p>\n


\n<\/span><\/p>\n

WOD 2: Intervals<\/strong>
\nAll-out effort for maximum distance:
\nRun 5 minutes
\nRest 2:30
\nRun 6 min
\nRest 3 min
\nRun 7 min<\/span><\/p>\n

Post distance to comments<\/span><\/p>\n


\n<\/span><\/p>\n

WOD 3: 2010 Northwest Regional Event 1<\/strong>
\n3 RFT:
\n10 Overhead squat, 135\/95 lb
\n50 Double-unders<\/span><\/p>\n

\n

STRENGTH<\/strong><\/span><\/p>\n

Overhead Squat: 3-3-3-3-3
\n<\/strong><\/span><\/p>\n

\n

GYMNASTICS<\/span><\/strong><\/span><\/p>\n

GWOD 1: Bridge-Ups
\n<\/strong>\u00a0 50 Bridge-ups
\nRecover 3 minutes
\nHold bridge up for 2 minutes
\nIf unable to perform a solid, unbroken bridge-up, scale it down using one of the following progressions: click here<\/a>.
\nBridge ups are a great way to open up the shoulders and improve your front rack position.<\/span><\/span><\/p>\n

GWOD 2: Strengthening the False Grip<\/strong>
\nPerform one of the following:
\n5 rounds of 12 second false-grip bar hang (if needed, scale down standing on a box), or,
\n5 rounds of 5 false-grip bar pull-ups
\nRest between rounds as needed
\nVideo<\/a> for false grip progressions.<\/span><\/span><\/p>\n

GWOD 3: Handstands
\n<\/strong>\u00a0 5 minute Handstand Forward Roll<\/a> practice
\n5 minute Kick Up to Handstand<\/a> practice
\nTry to hold the freestanding handstand as long as possible.
\nVideo<\/a> for Kick Up to Handstand progression.<\/span><\/span><\/span><\/p>\n


\n<\/span><\/p>\n

MOBILITY<\/span><\/strong><\/span><\/p>\n

MWOD 1<\/a>: Set up the Knee Hinge<\/strong><\/span><\/span><\/p>\n

MWOD 2<\/a>: Better Shoulder Position
\n<\/strong>Since we don\u2019t have bands in the gym, hold on to one of the rings on the bar.<\/span><\/span><\/p>\n

MWOD 3<\/a>: Couch Stretch<\/strong><\/span><\/span><\/p>\n

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

WORKOUTS Challenge WOD: Kelly 5 RFT of: Run 400 meters 30 Box jump, 24\u201d box 30 Wall ball shots, 20 lb ball BtW mean time: 29:07 WOD 2: Intervals All-out effort for maximum distance: Run 5 minutes Rest 2:30 Run 6 min Rest 3 min Run 7 min Post distance to comments WOD 3: 2010 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22],"tags":[],"class_list":["post-88","post","type-post","status-publish","format-standard","hentry","category-tough-mud"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/88","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=88"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/88\/revisions"}],"predecessor-version":[{"id":122,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/88\/revisions\/122"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=88"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=88"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=88"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}