{"id":3754,"date":"2018-09-16T21:00:52","date_gmt":"2018-09-17T01:00:52","guid":{"rendered":"http:\/\/burrstrength.com\/p\/?p=3754"},"modified":"2018-09-16T13:04:57","modified_gmt":"2018-09-16T17:04:57","slug":"9-8-18-2-2-2-2-3-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/9-8-18-2-2-2-2-3-2-2-2\/","title":{"rendered":"9\/17\/18"},"content":{"rendered":"
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5 Rounds - once you finish, run the 400 as fast as you can. Once you finish you can collapse and relax!<\/i><\/h6>\n
FOCUS:<\/strong> Push the pull-up progressions here (If you can pull a purple band, do it - otherwise its from the knees). Keep the DB tight on the power row. Finish the 400 strong.<\/em><\/h6>\n
» Click here for scores<\/a>\/times <\/span>
\n<\/strong><\/span>» Click here for movement demos<\/a><\/strong><\/span><\/span><\/h6>\n<\/div>\n<\/div><\/div>
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5 Rounds - Finish with a 400m Sprint
\n<\/strong>»10 Hand Release Pushups
\n»10 Pullups
\n»10 Wallball and Chest Pass (20\/14)<\/span>
\n»10 LR DB Power Row (45\/25)<\/span><\/h1>\n

RX = Any challenging weights and best progression on skills.<\/span>
\n101 = SUB: Pullups -> Rows \/\/ Power Rows -> DB Row \/\/ 200m Run
\nHalfway = 1 Mod on Weight or Skill<\/span>
\nPlus = Weights as is \/\/ No mods on skills<\/span><\/span><\/h3>\n<\/div>\n<\/div><\/div>
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Movement Demo<\/strong><\/a><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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Wallball and Chest Pass<\/p>\n

Video Coming Soon<\/p>\n<\/div>\n<\/div><\/div><\/div>

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DB Power Row<\/p>\n

Video Coming Soon<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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Scores<\/strong><\/a><\/p>\n<\/div>\n<\/div><\/div>

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[gdoc key="https:\/\/docs.google.com\/spreadsheets\/d\/1DknZSvEvhvABV1Zf4u7E8FZOn-qywf_o8k01PYAkixw\/edit?usp=drivesdk" use_cache="no" datatables_page_length="50"]<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

5 Rounds – once you finish, run the 400 as fast as you can. Once you finish you can collapse and relax!<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":3710,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41],"tags":[],"class_list":["post-3754","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conditioning"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3754","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=3754"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3754\/revisions"}],"predecessor-version":[{"id":3758,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3754\/revisions\/3758"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/3710"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=3754"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=3754"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=3754"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}