{"id":8223,"date":"2019-03-18T21:30:57","date_gmt":"2019-03-19T01:30:57","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8223"},"modified":"2019-03-19T05:48:13","modified_gmt":"2019-03-19T09:48:13","slug":"3-19-19-wce08-and-bspwk4challenge","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/3-19-19-wce08-and-bspwk4challenge\/","title":{"rendered":"3\/19\/19 – WCE08 AND BSPWK4CHALLENGE"},"content":{"rendered":"
\n
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WARMUP<\/b>
\n:30s Row Intervals 6m<\/i><\/h2>\n
\n

Objective: Strength Capacity & Work Capacity<\/b><\/h2>\n

Scoring<\/p>\n

<\/b>NOTE: Coaches know your Strength. We will be making sure you are using the best weight for your ability and not short changing. Being STRONG is an advantage to this workout!<\/em>
\n<\/b>Sandbag (1\/1.5\/4<\/span>)
\nKB (Points are the TOTAL amount you lifted<\/span>)
\nPullups (1\/1.5\/4<\/span>)
\nPushups (1\/2\/4<\/span>)
\n*Must go down on toes, up on knees if Strength is a factor.<\/em><\/h2>\n

 <\/p>\n

RULES:
\nSandbag:<\/strong> You must pick the bag up, release the bag on the box.
\nKB Clean and Squat:<\/strong> Depth is a REQUIREMENT. You must be hitting depth to a wallball unless a limitation is involved.
\nPullups:<\/strong> Arms must go straight and chin above bar. Kipping is cool (no butterflies). If you let go of the bar or hang longer then 5s you are done.
\nPushups: <\/strong>Everyone must go DOWN on their toes - if mods are needed due to strength (L1 only) you can do your knees. L2 and L3 must be done 100% on toes.
\n<\/b>
\n<\/b>You have 13m to Establish all of the following - move FAST.<\/b>
\n<\/span>AMRAP 90s:<\/strong> Sandbag 36\" Box Load (40\/80\/150<\/span>)(30\/60\/100<\/span>)
\n3min Cap:<\/strong> Establish a 2 KB Clean and 3 Squat Max
\n<\/span>AMRAP Failure:<\/strong> Max Pullups (Mini Bar\/Purple Band\/BW<\/span>)
\n<\/span>AMRAP 120s: <\/strong>Max Pushups\n

<\/p><\/span>THEN
\n<\/strong>10m EMOTM
\nE: Cals Ass Bike<\/h2>\n

(8c\/12c\/15c<\/span>)(6c\/9c\/12c<\/span>)
\n<\/span>O: 15 MB Slams (20\/30\/40<\/span>)(10\/20\/30<\/span>)<\/span><\/h2>\n<\/div>\n<\/div><\/div>
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Not sure how to perform an exercise below?
\nCheck out our exercise database of 300+ exercises!
\n<\/strong><\/a>https:\/\/burrstrength.com\/p\/exercises\/<\/strong><\/a><\/span><\/em><\/h6>\n<\/div>\n<\/div><\/div><\/div><\/div>
\n
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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\/1lBf-2kY71xB5n43qguIfJFKI5Wh21VYcHdTGzrhkI4g\/edit?usp=sharing" use_cache="no" datatables_page_length="50"]<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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

WARMUP :30s Row Intervals 6m Objective: Strength Capacity & Work Capacity Scoring NOTE: Coaches know your Strength. We will be making sure<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":7891,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41,107],"tags":[],"class_list":["post-8223","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conditioning","category-wce"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8223","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=8223"}],"version-history":[{"count":7,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8223\/revisions"}],"predecessor-version":[{"id":8237,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8223\/revisions\/8237"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/7891"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8223"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8223"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8223"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}