{"id":10513,"date":"2023-04-24T21:37:23","date_gmt":"2023-04-25T04:37:23","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=10513"},"modified":"2023-04-25T19:20:14","modified_gmt":"2023-04-26T02:20:14","slug":"2023-04-24","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2023\/04\/24\/2023-04-24\/","title":{"rendered":"2023-04-24"},"content":{"rendered":"<p>2.4 mile walk w\/ Kat in the morning<\/p>\n<p>Time: 42:17 (17:36 average pace per mile, 312 calories, 95 bpm)<\/p>\n<p>WOD<\/p>\n<p>Weightlifting<\/p>\n<p>Bench<br \/>\n20 &#8211; empty bar 45#<br \/>\n15 &#8211; 95#<br \/>\n10 &#8211; 115#<br \/>\n8 &#8211; 125#<br \/>\n6 &#8211; 145#<br \/>\n3 &#8211; 160#<\/p>\n<p>Bent over row<br \/>\n5 x 10<br \/>\n45, 55, 65, 85, 110<\/p>\n<p>Tricep pull down<br \/>\n3 x 15 black band<\/p>\n<p>OH tricep extension<br \/>\n3 x 10 black band<\/p>\n<p>GHD sit-ups<br \/>\n3 x 10<\/p>\n<p>Weighted twists with plate<br \/>\n3 x 16 15# plate<\/p>\n<p>Time: 52:43<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2.4 mile walk w\/ Kat in the morning Time: 42:17 (17:36 average pace per mile, 312 calories, 95 bpm) WOD Weightlifting Bench 20 &#8211; empty bar 45# 15 &#8211; 95# 10 &#8211; 115# 8 &#8211; 125# 6 &#8211; 145# 3 &#8211; 160# Bent over row 5 x 10 45, 55, &#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":[10,5,4,16],"class_list":["post-10513","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-abs","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/10513","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=10513"}],"version-history":[{"count":4,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/10513\/revisions"}],"predecessor-version":[{"id":10522,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/10513\/revisions\/10522"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=10513"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=10513"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=10513"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}