{"id":90,"date":"2011-12-30T15:24:00","date_gmt":"2011-12-30T21:24:00","guid":{"rendered":"\/post\/For-the-week-of-January-1-2012.aspx"},"modified":"2012-01-13T15:57:34","modified_gmt":"2012-01-13T21:57:34","slug":"for-the-week-of-january-1-2012","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=90","title":{"rendered":"For the week of January 1, 2012"},"content":{"rendered":"

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

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

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

Challenge WOD: Hidalgo<\/a>
<\/strong>For time:
  Run 2 miles
  Rest 2 minutes
  20 Squat clean, 135\/95 lb
  20 Box jump, 24″ box
  20 Walking lunge steps with 45\/25lb plate held overhead
  20 Box jump, 24″ box
  20 Squat clean, 135 lb
  Rest 2 minutes
  Run 2 miles<\/span><\/p>\n

BtW mean: 49:23<\/span><\/p>\n


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

WOD 2: Barbell<\/a>
<\/strong>5 RFT:
  9 Deadlift, 135\/95 lb
  6 Hang power snatch, 135\/95 lb
  3 Overhead squat, 135\/95 lb<\/span><\/p>\n

BtW median: 9:43<\/span><\/p>\n


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

WOD 3: 10!<\/a>
<\/strong>10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
  Deadlift @ bodyweight
  Unbroken* KB Swings, 1.5\/1 pood<\/span><\/p>\n

*The swings for each set should be continuous; athlete cannot set the KB down or “rest” holding the KB. Each time the swings are broken, 7 burpees must be performed on the spot before continuing.<\/span><\/p>\n


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

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

GWOD 1<\/a>: 50 Ring Straight Arm Press Outs<\/a><\/strong><\/span>
<\/span><\/span><\/strong>
GWOD 2<\/a>: Push-Ups, Pull-Ups
<\/strong>3 rounds for QUALITY:
<\/span><\/span>  Max Reps Push Up 
  <\/span><\/span>Max Reps Pull Up
  <\/span><\/span>Recover 3 minutes between rounds<\/span><\/span><\/p>\n

GWOD 3<\/a>: V-Outs, V-Ups
<\/span><\/strong><\/span><\/span><\/span>For QUALITY:
  100 V Outs <\/span>
  100 V Ups<\/span><\/p>\n

For a great little tutorial on V-<\/span>outs<\/span>, click here<\/a>.
<\/span><\/span><\/span><\/p>\n

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

 <\/p>\n

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

MWOD 1<\/strong><\/a><\/span><\/span>: Calf and Ankle<\/strong><\/span><\/span><\/span><\/span><\/p>\n

MWOD 2<\/a>: Resetting the Shoulder<\/strong><\/span><\/p>\n

MWOD 3<\/a>: Hip, Calf, Hamstrings<\/strong><\/span><\/span><\/span><\/span><\/p>\n

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

WORKOUTS Challenge WOD: Hidalgo For time:   Run 2 miles   Rest 2 minutes   20 Squat clean, 135\/95 lb   20 Box jump, 24″ box   20 Walking lunge steps with 45\/25lb plate held overhead   20 Box jump, 24″ box   20 Squat clean, 135 lb   Rest 2 minutes   Run 2 […]<\/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-90","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\/90","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=90"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/90\/revisions"}],"predecessor-version":[{"id":125,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/90\/revisions\/125"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=90"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=90"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=90"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}