{"id":12649,"date":"2025-12-09T17:45:53","date_gmt":"2025-12-10T01:45:53","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12649"},"modified":"2025-12-09T17:45:53","modified_gmt":"2025-12-10T01:45:53","slug":"2025-12-09","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/12\/09\/2025-12-09\/","title":{"rendered":"2025-12-09"},"content":{"rendered":"<p>Warm-up<br \/>\nStretching<br \/>\n500m row<\/p>\n<p>WOD<\/p>\n<p>Strength EMOM + Superset<\/p>\n<p>EMOM x 10: Deadlift (Every Minute on the Minute)<br \/>\n\u2022 Odd minutes: 6 Deadlifts @ ~80% of 1RM (225#)<br \/>\n\u2022 Even minutes: 5 Strict Pull-ups (or Ring Rows if needed) (some kipping pull-ups)<\/p>\n<p>Accessory Superset \u2013 3 Rounds (Rest 90s between rounds)<br \/>\n\u2022 10 GHD Hip Extensions or Back Extensions<br \/>\n\u2022 10 DB Bench Press (moderate weight, controlled tempo) (40#)<br \/>\n\u2022 10 Bent-over KB Rows per arm (35#)<\/p>\n<p>Time: ~9:50<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Stretching 500m row WOD Strength EMOM + Superset EMOM x 10: Deadlift (Every Minute on the Minute) \u2022 Odd minutes: 6 Deadlifts @ ~80% of 1RM (225#) \u2022 Even minutes: 5 Strict Pull-ups (or Ring Rows if needed) (some kipping pull-ups) Accessory Superset \u2013 3 Rounds (Rest 90s between &#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-12649","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\/12649","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=12649"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12649\/revisions"}],"predecessor-version":[{"id":12650,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12649\/revisions\/12650"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12649"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12649"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12649"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}