{"id":92,"date":"2011-12-16T14:34:00","date_gmt":"2011-12-16T20:34:00","guid":{"rendered":"\/post\/For-the-week-of-December-18.aspx"},"modified":"2012-01-13T15:59:47","modified_gmt":"2012-01-13T21:59:47","slug":"for-the-week-of-december-18","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=92","title":{"rendered":"For the week of December 18"},"content":{"rendered":"

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

Challenge WOD: Wood<\/a>
<\/strong>5 RFT of:
  400m run
  10 Burpee box jumps, 24″ box
  10 Sumo-deadlift high-pull, 95\/65 lb
  10 Thrusters, 95\/65 lb
  Rest 1 minute<\/span><\/span><\/p>\n

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

Post time for each round (not including rest)<\/span><\/span><\/p>\n

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

BtW median: 28:37<\/span><\/span><\/p>\n

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

 <\/span><\/span><\/p>\n

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

WOD 2: Couplet<\/a>
<\/strong>3 RFT of:
  7 Muscle-ups
  21 Dumbbell thrusters, 35\/20 lbs<\/span><\/span><\/p>\n

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

BtW median: 9:41<\/span><\/span><\/p>\n

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

Use a muscle-up progression if necessary, rather than just subbing pull-ups and dips.<\/span><\/span><\/p>\n

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

 <\/span><\/span><\/p>\n

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

WOD 3: Tabata
<\/strong>8 rounds—aiming for consistent, sustained effort:
  Run or row, 20 seconds
  Rest 10 seconds
<\/span><\/span><\/p>\n

 <\/p>\n

SKILL CHALLENGE: Handstands<\/strong>
Green: handstand hold 1 minute; blue: 10 handstand push-ups; black: 10 handstand push-ups full range<\/span>
<\/span><\/span><\/p>\n

 <\/p>\n

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

SWOD 1:<\/strong> Snatch-grip deadlift 5-5-5-5-5<\/strong>
Just like it sounds, use a snatch-width grip and deadlift. The idea is to get *a lot* more legs into the lift, thusly developing the leg strength. Maintain neutral spine position as much as possible and progress slowly.<\/span><\/p>\n

SWOD 2: Deep back squats<\/strong>
Back squat, as deep as you can go without failing 10-10-10-10-10 @ 30% PR, keep weight the same for all reps<\/span><\/p>\n

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

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

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

WORKOUTS Challenge WOD: Wood 5 RFT of:   400m run   10 Burpee box jumps, 24″ box   10 Sumo-deadlift high-pull, 95\/65 lb   10 Thrusters, 95\/65 lb   Rest 1 minute Post time for each round (not including rest) BtW median: 28:37   WOD 2: Couplet 3 RFT of:   7 Muscle-ups   21 […]<\/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-92","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\/92","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=92"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/92\/revisions"}],"predecessor-version":[{"id":130,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/92\/revisions\/130"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=92"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=92"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=92"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}