{"id":96,"date":"2011-11-26T23:16:00","date_gmt":"2011-11-27T05:16:00","guid":{"rendered":"\/post\/For-the-week-of-November-27.aspx"},"modified":"2012-01-13T16:00:10","modified_gmt":"2012-01-13T22:00:10","slug":"for-the-week-of-november-27","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=96","title":{"rendered":"For the week of November 27"},"content":{"rendered":"

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

Challenge WOD: Wittman
<\/strong>7 RFT of:
  15 Kettlebell swings, 1.5 pood\/1 pood
  15 Power clean, 95\/65 lb
  15 Box jumps, 24″ box<\/span><\/p>\n

Beyond the Whiteboard mean time: 23:43<\/span><\/p>\n

 <\/span><\/strong><\/span><\/p>\n

WOD 2: Burpee pull-ups
<\/span><\/strong>For time:
<\/span>   100 Burpee pull-ups<\/span><\/p>\n

 <\/span><\/strong><\/span><\/p>\n

WOD 3: Run, squat cleans
<\/span><\/strong>800 m run
Rest 5 minutes
Every minute on the minute for 12 minutes:
<\/span>   2 Squat Cleans @ 80% 1RM<\/span><\/p>\n

 <\/p>\n

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

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

GWOD 1: Flexbility<\/strong>
2 minute split stretch<\/p>\n

GWOD 2: Triplet
<\/strong>5 rounds for quality:
  5 ring dips
  5 strict pull ups (no kip)
  5 reps of a movement of your choice<\/span><\/p>\n

Post your third movement on comments.<\/p>\n

GWOD 3: Cartwheels
<\/strong>Practice cartwheel and\/or round-off for 10 minutes<\/span><\/p>\n

 <\/p>\n

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

<\/span>MWOD 1: Pain ball
<\/strong>Set the clock for 10 minutes. Grab your lacrosse ball and work on what’s bothering you.<\/span><\/p>\n

MWOD 2<\/a>: Runners’ shoulders<\/strong><\/span><\/p>\n

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

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

WORKOUTS Challenge WOD: Wittman 7 RFT of:   15 Kettlebell swings, 1.5 pood\/1 pood   15 Power clean, 95\/65 lb   15 Box jumps, 24″ box Beyond the Whiteboard mean time: 23:43   WOD 2: Burpee pull-ups For time:   100 Burpee pull-ups   WOD 3: Run, squat cleans 800 m run Rest 5 minutes Every […]<\/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-96","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\/96","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=96"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/96\/revisions"}],"predecessor-version":[{"id":132,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/96\/revisions\/132"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=96"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=96"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=96"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}