{"id":93,"date":"2011-12-10T17:59:00","date_gmt":"2011-12-10T23:59:00","guid":{"rendered":"\/post\/For-the-week-of-December-11.aspx"},"modified":"2012-01-13T15:58:11","modified_gmt":"2012-01-13T21:58:11","slug":"for-the-week-of-december-11","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=93","title":{"rendered":"For the week of December 11"},"content":{"rendered":"

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

Challenge WOD: 30 Minutes of Hurt<\/a><\/span><\/strong>
Five 6-minute rounds with no rest in between.
At the start of each interval, run 800 meters. Then, in the remaining time, complete as many rounds as possible of:
  3 Push Press, 135\/95lb
  6 Pull-ups
  9 Box Jumps, 24”
In each round, continue from where you left off in the AMRAP portion.<\/span><\/p>\n


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

WOD 2: Annie
<\/strong>50-40-30-20 and 10 rep rounds of:
  Double-unders
  Sit-ups<\/span><\/p>\n

BtW mean time: 9:42<\/span><\/p>\n


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

WOD 3: Triplet
<\/strong>4 RFT:
  21 GHD Sit-ups
  14 Medicine Ball Cleans, 20\/12 lb
  7 Ring Dips<\/p>\n

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

SKILL CHALLENGE: Weighted pull-up
<\/strong>Green: 1\/3x bodyweight; blue: 3\/4x bodyweight; black: 1x bodyweight<\/span><\/p>\n

 <\/p>\n

STRENGTH<\/strong>
<\/span>Keeping with the imbalance theme:<\/span><\/p>\n

SWOD 1: Single-arm overhead squats<\/strong>
One set with each arm, as many reps as possible, 15% <\/span>overhead squat <\/span>PR, not timed.
Post weight used and reps. The question to think about: what was the weak link that failed first?<\/span><\/p>\n

SWOD 2: Heavy load
<\/strong>Five sets. Load the bar for backsquat, lift the bar off the rack but do not squat. Instead hold the bar on your back for 20 seconds each rep. We are looking for 100%+ PR weights here. Post weight and thoughts to comments.<\/span><\/p>\n

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

WORKOUTS Challenge WOD: 30 Minutes of HurtFive 6-minute rounds with no rest in between. At the start of each interval, run 800 meters. Then, in the remaining time, complete as many rounds as possible of:   3 Push Press, 135\/95lb   6 Pull-ups   9 Box Jumps, 24” In each round, continue from where you […]<\/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-93","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\/93","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=93"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/93\/revisions"}],"predecessor-version":[{"id":128,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/93\/revisions\/128"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=93"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=93"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=93"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}