{"id":8911,"date":"2019-04-22T20:26:28","date_gmt":"2019-04-23T00:26:28","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8911"},"modified":"2019-04-23T07:06:36","modified_gmt":"2019-04-23T11:06:36","slug":"bc-kb-4-23-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-4-23-19\/","title":{"rendered":"BC\/KB 4\/23\/19"},"content":{"rendered":"

BootCamp<\/span>
\n<\/b><\/h1>\n

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

With a Group of 3, get to 2700m Rowing<\/strong>
\nP1:<\/strong> Row 300m
\nP2:<\/strong> Sandbag Shoulder Carries
\nP3: <\/strong>Ring Rows or Pullups
\n..<\/strong>
\n..<\/strong>
\nWith Remaining Time, AMRAP:<\/strong>
\n5 Over the Shoulders
\n5 Up Downs
\n5 Broad Jumps Over MB
\n..<\/strong>
\n..
\n0.55-60 STRETCH<\/strong><\/h1>\n
\n

<\/h1>\n

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

Round 1<\/strong>
\nS: STRAIGHT PUNCHES
\n<\/span>Jab \/\/ Jab\/Cross \/\/ Hook\/Hook
\n<\/span>:45s Suitcase Hold<\/span><\/span>
\n<\/span><\/span>Birdogs<\/span><\/span><\/h1>\n

 <\/p>\n

Round 2<\/strong>
\nS: STRAIGHT\/STRAIGHT\/GUT\/GUT
\n<\/span>Jab \/\/Jab\/Cross \/\/ Jab\/Cross\/Body Hook
\n<\/span>6 KB Swing<\/span><\/span>
\n<\/span><\/span>Weighted Situps<\/span><\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nS: 2 QUICK HOOKS (LL\/RR\/RL\/LR) \/ 10 Guts
\n<\/span>Jab\/Cross \/\/ Jab\/Cross\/Hook \/\/ Jab\/Cross\/Hook\/Elbow
\n<\/span>:45s Suitcase Hold
\n<\/span><\/span>Windmills<\/span><\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\n5x Jab \/\/ 5x Cross \/\/ 5x Hook
\n<\/span>Jab\/Hook\/Elbow \/\/ Jab\/Gut\/Elbow
\n<\/span>6 KB Swing
\n<\/span><\/span>Bicycle
\n<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>2m KB Swing<\/span><\/span>
\n1 Arm Plank (Elbow Hand)
\n<\/span><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

BootCamp COTD .. .. With a Group of 3, get to 2700m Rowing P1: Row 300m P2: Sandbag Shoulder Carries P3:\u00a0Ring Rows<\/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-8911","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8911","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=8911"}],"version-history":[{"count":5,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8911\/revisions"}],"predecessor-version":[{"id":8919,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8911\/revisions\/8919"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8911"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8911"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8911"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}