{"id":11634,"date":"2024-09-04T20:41:26","date_gmt":"2024-09-05T03:41:26","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=11634"},"modified":"2024-09-06T20:47:34","modified_gmt":"2024-09-07T03:47:34","slug":"2024-09-04","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2024\/09\/04\/2024-09-04\/","title":{"rendered":"2024-09-04"},"content":{"rendered":"<p>WOD<\/p>\n<p>4 rounds<\/p>\n<p>1 minute each exercise with 30 seconds rest between<\/p>\n<p>Slam Ball<\/p>\n<p>KB Swings (1.5pd \/ 1.0pd)<\/p>\n<p>Push-ups<\/p>\n<p>Pull-ups<\/p>\n<p>Devils Press \u00a0(25\/20)<\/p>\n<p>Jump Rope (double unders)<\/p>\n<p>Time: 36:00<\/p>\n<p>Total:<br \/>\nSlam Ball: 25, 15, 15, 15<br \/>\nKB Swings (1.5pd \/ 1.0pd): 22, 15, 10, 15<br \/>\nPush-ups: 25, 20, 15, 18<br \/>\nPull-ups: 10, 10, 5, 8<br \/>\nDevils Press \u00a0(25\/20): 7, 5, 5, 5<br \/>\nJump Rope (double unders): 50, 30, 30, 40<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WOD 4 rounds 1 minute each exercise with 30 seconds rest between Slam Ball KB Swings (1.5pd \/ 1.0pd) Push-ups Pull-ups Devils Press \u00a0(25\/20) Jump Rope (double unders) Time: 36:00 Total: Slam Ball: 25, 15, 15, 15 KB Swings (1.5pd \/ 1.0pd): 22, 15, 10, 15 Push-ups: 25, 20, 15, &#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-11634","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\/11634","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=11634"}],"version-history":[{"count":2,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11634\/revisions"}],"predecessor-version":[{"id":11636,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11634\/revisions\/11636"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=11634"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=11634"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=11634"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}