{"id":91,"date":"2011-12-22T08:09:00","date_gmt":"2011-12-22T14:09:00","guid":{"rendered":"\/post\/For-the-week-of-December-25.aspx"},"modified":"2012-01-13T15:57:45","modified_gmt":"2012-01-13T21:57:45","slug":"for-the-week-of-december-25","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=91","title":{"rendered":"For the week of December 25"},"content":{"rendered":"

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

Challenge WOD: 5K, 10K or 15K
<\/strong>Mudders: Consider doing it with a fellow Mudder and staying off the roads.<\/span><\/p>\n


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

WOD 2: Cleans, GHDs<\/a>
<\/strong>21-15-9 reps for time of:
  Clean, 135\/95 lb
  GHD sit-up<\/span><\/p>\n


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

WOD 3: Dumbbells Ups and Unders<\/a>
<\/strong>AMRAP in 12 min:
  6 Dumbbell Thrusters
  10 Pull Ups
  20 Double Unders<\/span><\/p>\n


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

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

 <\/p>\n

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

GWOD 1: Couplet
<\/strong><\/span> 21-15-9 rep rounds f<\/span>or time:
  Roll to pistol<\/a>
  Push-ups<\/p>\n

GWOD 2: Leg swings<\/strong>
  20 Front leg swings right
  20 Front leg swings left
  20 Back leg swings right
  20 Back leg swings left
  20 Side leg swings right
  20 Side leg swings left<\/p>\n

GWOD 3: <\/strong><\/span>20 hollow rock roll overs<\/strong>
<\/span>For quality. Start on your back in a hollow rock position with hands and feet off the ground.  Without lowering your arms or legs, roll over to your stomach.  Roll over again to your back to complete 1 rep.<\/p>\n

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

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

MWOD 1: 10 minutes of mobilizing with your lacrosse ball
<\/strong>
MWOD 2: 10 minute squat test
<\/strong>
MWOD 3<\/a>: One-joint rule<\/strong>
<\/span><\/p>\n

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

WORKOUTS Challenge WOD: 5K, 10K or 15KMudders: Consider doing it with a fellow Mudder and staying off the roads. WOD 2: Cleans, GHDs 21-15-9 reps for time of:   Clean, 135\/95 lb   GHD sit-up WOD 3: Dumbbells Ups and Unders AMRAP in 12 min:   6 Dumbbell Thrusters   10 Pull Ups   20 […]<\/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-91","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\/91","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=91"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/91\/revisions"}],"predecessor-version":[{"id":126,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/91\/revisions\/126"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=91"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=91"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=91"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}