{"id":7808,"date":"2019-03-07T04:42:50","date_gmt":"2019-03-07T09:42:50","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=7808"},"modified":"2019-03-07T07:09:16","modified_gmt":"2019-03-07T12:09:16","slug":"bc-kb-boxing-3-7-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-boxing-3-7-19\/","title":{"rendered":"BC\/KB BOXING 3\/7\/19"},"content":{"rendered":"

BC<\/strong><\/h1>\n

5 Rounds<\/strong>
\n1 TGU
\n15 Ring Rows<\/h1>\n

COTD<\/strong><\/h1>\n

AMRAP 10m<\/strong>
\n10 Plank Up Downs
\n:20s Heavy KB SL Suitcase Hold
\n10 MB Slams
\n10\/8 Cal Ski<\/h1>\n

FINISHER – 2x
\n<\/strong>10 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_86005" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pushup<\/a>
\n10 Swing
\n10 Goblet Squat<\/a>
\n:20s Wallsit<\/div>
<strong>Sit against the wall, pushing into the wall with your legs. No Arms.<\/strong><iframe id="_ytid_23966" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/q2Z_hRgysBY?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Wallsit<\/a><\/p>\n
\n

KETTLEBELL BOXING<\/strong><\/span><\/h1>\n

Round 1<\/strong>
\nS: STRAIGHT PUNCHES
\n10 LR SA Deadlift, 30 Body Saws<\/span>
\nJab \/\/ Jab\/Cross
\n<\/span>10 LR SA Deadlift, 30 Body Saws<\/span><\/span><\/h1>\n

 <\/p>\n

Round 2<\/strong>
\nS: STRAIGHT\/STRAIGHT\/GUT\/GUT
\n<\/span>10 LR Rows, 30 Russian Twists
\n<\/span><\/span>Jab \/\/Jab\/Cross \/\/ Jab\/Cross\/Hook
\n<\/span>10 LR Rows, 30 Russian Twists<\/span><\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nS: HOOKS
\n<\/span>10 LR SA Deadlift, 30 Body Saws
\n<\/span><\/span>Jab\/Cross \/\/ Jab\/Cross\/Hook \/\/ Jab\/Cross\/Hook\/Hook
\n<\/span>10 LR SA Deadlift, 30 Body Saws<\/span><\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\nS: JAB\/CROSS\/JAB\/GUT\/HOOK\/HOOK
\n<\/span>10 LR Rows, 30 Russian Twists
\n<\/span><\/span>Jab\/Elbow\/Jab\/Hook \/\/ Jab\/Cross\/Elbow\/Hook
\n<\/span>10 LR Rows, 30 Russian Twists<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>:90s AMRAP BW Squats
\n<\/span><\/span>FREESTYLE
\n<\/span>:90s Plank<\/span><\/span><\/h1>\n

 <\/p>\n

<\/h1>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

BC 5 Rounds 1 TGU 15 Ring Rows COTD AMRAP 10m 10 Plank Up Downs :20s Heavy KB SL Suitcase Hold 10<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-7808","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7808","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=7808"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7808\/revisions"}],"predecessor-version":[{"id":7814,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7808\/revisions\/7814"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=7808"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=7808"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=7808"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}