{"id":5480,"date":"2017-02-16T18:32:18","date_gmt":"2017-02-17T02:32:18","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=5480"},"modified":"2017-02-16T18:32:52","modified_gmt":"2017-02-17T02:32:52","slug":"2017-02-16","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2017\/02\/16\/2017-02-16\/","title":{"rendered":"2017-02-16"},"content":{"rendered":"<p>Warm up<\/p>\n<p>5 pull-ups<\/p>\n<p>10 push-ups<\/p>\n<p>15 OH squat with pvc<\/p>\n<p>&#8220;Annie&#8221; untimed\/slower<\/p>\n<p>5 pull-ups<\/p>\n<p>10 push-ups<\/p>\n<p>15 OH squat with pvc<\/p>\n<p>WOD&nbsp;<\/p>\n<p>Strength only<\/p>\n<p>Shoulder press<\/p>\n<p>4 sets of 5<\/p>\n<p>Bench press<\/p>\n<p>1 x 10<\/p>\n<p>1 x 8<\/p>\n<p>1 x 6<\/p>\n<p>1 x 4<\/p>\n<p>Increase shoulder press by 10% after first set<\/p>\n<p>Increase bench 10% on second set then by 5%<\/p>\n<p>Total:<\/p>\n<p>Shoulder: 100, 110, 110, 110<\/p>\n<p>Bench: 135, 165, 175, 180<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up 5 pull-ups 10 push-ups 15 OH squat with pvc &#8220;Annie&#8221; untimed\/slower 5 pull-ups 10 push-ups 15 OH squat with pvc WOD&nbsp; Strength only Shoulder press 4 sets of 5 Bench press 1 x 10 1 x 8 1 x 6 1 x 4 Increase shoulder press by 10% &#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":[5,16],"class_list":["post-5480","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/5480","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=5480"}],"version-history":[{"count":2,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/5480\/revisions"}],"predecessor-version":[{"id":5482,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/5480\/revisions\/5482"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=5480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=5480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=5480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}