{"id":9256,"date":"2021-09-27T21:34:23","date_gmt":"2021-09-28T04:34:23","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=9256"},"modified":"2021-09-29T21:39:37","modified_gmt":"2021-09-30T04:39:37","slug":"2021-09-27","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2021\/09\/27\/2021-09-27\/","title":{"rendered":"2021-09-27"},"content":{"rendered":"<p>Shoulder exercises<\/p>\n<p>10 arm plank &#8220;w&#8221; raises and holds<br \/>\n20 shoulder taps in plank<br \/>\n10 scap. push-ups<br \/>\n20 bent over arm rows per arm (25# db)<br \/>\n10 &#8220;w&#8221; to overhead raises w\/ bands<br \/>\n10 bird dogs<br \/>\n20 scap. push-ups<br \/>\n10 &#8220;w&#8221; to overhead raises w\/ bands<br \/>\n10 shoulder swing out &#8220;L&#8221; with band<br \/>\n10 slow curls position 1 (12# db)<br \/>\n10 slow curls position 2 (12# db)<br \/>\n10 slow curls position 3 (12# db)<\/p>\n<p>2.0 mile walk<\/p>\n<p>Time: 38:33 (19&#8243;13 average per mile pace, 259 calories, 94 bpm)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Shoulder exercises 10 arm plank &#8220;w&#8221; raises and holds 20 shoulder taps in plank 10 scap. push-ups 20 bent over arm rows per arm (25# db) 10 &#8220;w&#8221; to overhead raises w\/ bands 10 bird dogs 20 scap. push-ups 10 &#8220;w&#8221; to overhead raises w\/ bands 10 shoulder swing out &#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[4,16],"class_list":["post-9256","post","type-post","status-publish","format-standard","hentry","category-other","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/9256","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=9256"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/9256\/revisions"}],"predecessor-version":[{"id":9257,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/9256\/revisions\/9257"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=9256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=9256"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=9256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}