{"id":147,"date":"2010-10-04T19:00:47","date_gmt":"2010-10-05T02:00:47","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=147"},"modified":"2010-10-06T15:17:09","modified_gmt":"2010-10-06T22:17:09","slug":"2010-10-04","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2010\/10\/04\/2010-10-04\/","title":{"rendered":"2010-10-04"},"content":{"rendered":"
Warm Up <\/span><\/p>\n

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

    \n
  • 25 Double Unders<\/li>\n<\/ul>\n

    THEN<\/p>\n

      \n
    • 30 sec of\u00a0Tuck Jumps<\/li>\n
    • 1 min\u00a0of\u00a0Sampson Stretch Left \/\u00a0Right<\/li>\n
    • 30 sec of Jumping Jacks<\/li>\n
    • 1 min\u00a0of Perfect Stretch Left \/\u00a0Right<\/li>\n
    • 30 sec of Mountian Climbers<\/li>\n
    • 30 sec of Pass Throughs<\/li>\n
    • 30 sec of Over Head Squats (PVC Pipe)<\/li>\n
    • 1 min\u00a0of Hug Leg to Chest Stretch Left \/ Right<\/li>\n
    • 30 sec of Abmat Sit Ups<\/li>\n
    • 30 sec of Lumber Opener Toe Touches Left \/ Right \/ Center<\/li>\n
    • 30 sec of Abmat Back Extensions<\/li>\n<\/ul>\n

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

        \n
      • Squat Cleans<\/li>\n<\/ul>\n

        WOD (Do your homework and watch the below exercises in the demo link under kettle bells….thanks)<\/strong><\/p>\n

        TABATA:<\/p>\n

          \n
        • 1 Pood \/ 1.5 Pood<\/li>\n
        • Turkish Get Ups<\/li>\n
        • Over\u00a0Head\u00a0Kettle Bell Swings<\/li>\n
        • Kettle Bell Sumo Dead Lift High Pull<\/li>\n
        • Kettle Bell Power Cleans (alternating arms)<\/li>\n<\/ul>\n

          Cool Down<\/strong><\/p>\n

            \n
          • Row 1K no faster than 2:30\/500 split<\/li>\n<\/ul>\n<\/div>\n

            Results:<\/p>\n

            164 Total (1 Pood)<\/p>\n

              \n
            • TGU: 8<\/li>\n
            • Swing: 58<\/li>\n
            • SDHP: 54<\/li>\n
            • Clean: 44<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

              Warm Up 25 Double Unders THEN 30 sec of\u00a0Tuck Jumps 1 min\u00a0of\u00a0Sampson Stretch Left \/\u00a0Right 30 sec of Jumping Jacks 1 min\u00a0of Perfect Stretch Left \/\u00a0Right 30 sec of Mountian Climbers 30 sec of Pass Throughs 30 sec of Over Head Squats (PVC Pipe) 1 min\u00a0of Hug Leg to Chest …<\/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":[10,5,15,4,16],"class_list":["post-147","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-abs","tag-arms","tag-back","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/147","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=147"}],"version-history":[{"count":3,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/147\/revisions"}],"predecessor-version":[{"id":149,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/147\/revisions\/149"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=147"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=147"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=147"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}