{"id":97,"date":"2011-11-18T10:57:00","date_gmt":"2011-11-18T16:57:00","guid":{"rendered":"\/post\/For-the-week-of-November-20.aspx"},"modified":"2012-01-13T16:00:30","modified_gmt":"2012-01-13T22:00:30","slug":"for-the-week-of-november-20","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=97","title":{"rendered":"For the week of November 20"},"content":{"rendered":"

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

Challenge WOD: Chipper<\/a><\/span><\/strong>
For time:
  500m Row
  50 Box jump, 20”
  50 Push-ups
  50 Sit-ups
  50 Jumping pull-ups
  50 Back extensions
  50 Dips
  20 Turkish Get-ups, alternating arms, 1.5 pood<\/span><\/span><\/p>\n

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

BtW mean: 27:10<\/span><\/span><\/p>\n

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

 <\/span><\/span><\/p>\n

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

WOD 2: Run-G2O-T2B
<\/strong>  400m run
  21 Ground to overhead, 95\/65 lb
  21 Toes to bar
  400m run
  15 G2O
  15 T2B
  400m run
  9 G2O
  9 T2B<\/span><\/span><\/p>\n

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

 <\/span><\/span><\/p>\n

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

WOD 3: Half-miles<\/a>
<\/strong>3 RFT of:
  Run 800 meters
  Rest 2 minutes<\/span><\/span><\/p>\n

Use the first of your three runs as a Skill Challenge:<\/strong><\/span>
  White: 4:20; green: 3:20; blue: 2:50; black: 2:20<\/span><\/p>\n

 <\/p>\n

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

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

Before each SWOD: Burgener warmup<\/strong>, 10 sets.<\/p>\n

SWOD 1: Floor to overhead, anyway, 3-3-3-3-3
<\/strong>Record weight and method used, play with the sets but use same technique per each set.<\/p>\n

SWOD 2: Overhead squat, 1-1-1-1-1-1-1
<\/strong>These are strict!<\/p>\n

SWOD 3: Snatch, 3-3-1-1-1 <\/strong><\/span><\/span><\/p>\n

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

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

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

WORKOUTS Challenge WOD: ChipperFor time:   500m Row   50 Box jump, 20”   50 Push-ups   50 Sit-ups   50 Jumping pull-ups   50 Back extensions   50 Dips   20 Turkish Get-ups, alternating arms, 1.5 pood BtW mean: 27:10   WOD 2: Run-G2O-T2B   400m run   21 Ground to overhead, 95\/65 lb   21 Toes […]<\/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-97","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\/97","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=97"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/97\/revisions"}],"predecessor-version":[{"id":133,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/97\/revisions\/133"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=97"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=97"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=97"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}