{"id":10018,"date":"2022-09-15T19:28:19","date_gmt":"2022-09-16T02:28:19","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=10018"},"modified":"2022-09-15T19:28:19","modified_gmt":"2022-09-16T02:28:19","slug":"2022-09-15","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2022\/09\/15\/2022-09-15\/","title":{"rendered":"2022-09-15"},"content":{"rendered":"<p>Skill-work:<\/p>\n<p>3 Rounds<\/p>\n<p>12 reps Incline DB Bench<\/p>\n<p>12 reps Ring Dips ( weighted if possible)<\/p>\n<p>12 banded upright row<\/p>\n<p>WOD<\/p>\n<p>Conditioning:<\/p>\n<p>EMOM for 20 Mins<\/p>\n<p>Alternating Mins<\/p>\n<p>Min 1: 10 burpees<\/p>\n<p>Min 2: 50 DUs<\/p>\n<p>If cannot DU can do 30 sec echo bike sprint<\/p>\n<p>Total: Averaged 10 burpees on most rounds, completed 6 burpees after time expired to do all 100. 30 double unders on most rounds, echo bike on 4 rounds<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Skill-work: 3 Rounds 12 reps Incline DB Bench 12 reps Ring Dips ( weighted if possible) 12 banded upright row WOD Conditioning: EMOM for 20 Mins Alternating Mins Min 1: 10 burpees Min 2: 50 DUs If cannot DU can do 30 sec echo bike sprint Total: Averaged 10 burpees &#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[5,4,16],"class_list":["post-10018","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/10018","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/comments?post=10018"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/10018\/revisions"}],"predecessor-version":[{"id":10019,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/10018\/revisions\/10019"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=10018"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=10018"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=10018"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}