{"id":9035,"date":"2019-05-01T20:30:30","date_gmt":"2019-05-02T00:30:30","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9035"},"modified":"2019-05-02T07:09:06","modified_gmt":"2019-05-02T11:09:06","slug":"bc-kb-5-2-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-5-2-19\/","title":{"rendered":"BC\/KB 5\/2\/19"},"content":{"rendered":"

BOOTCAMP
\n..
\nCOTD<\/span>
\n..
\nWith a Partner of Equalish Strength\/Skill, Complete the following.<\/span>
\n1: 600y Farmer Carry
\n2: 50 Over The Shoulders
\n3: 200y HEAVY Sandbag Carry without it touching the ground – if it does, you owe 5 Burpees.
\n..
\nRemaining Time AMRAP<\/span>
\n1: AMRAP Pullups or Ring Rows
\n2: 10 Dragonflys\/Leg Raises
\n3: 15\/11 Cal Ski<\/b><\/h1>\n

 <\/p>\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>10 Squat Rows<\/span><\/span>
\n<\/span><\/span>Bird Dogs<\/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>10-15 KB Pushups<\/span><\/span>
\n<\/span><\/span>Paused Bicycles<\/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>10 Squat Rows
\n<\/span><\/span>Band Rotations<\/span><\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\n5x Jab \/\/ 5x Cross \/\/ 5x Hook
\n<\/span>Jab\/Hook\/Elbow \/\/ Jab\/Gut\/Hook
\n<\/span>10-15 KB Pushups
\nDeadbugs<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>2m KB Walking Lunges<\/span><\/span>
\nSide Knee Tucks
\n<\/span><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMP .. COTD .. With a Partner of Equalish Strength\/Skill, Complete the following. 1: 600y Farmer Carry 2: 50 Over The Shoulders<\/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-9035","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9035","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=9035"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9035\/revisions"}],"predecessor-version":[{"id":9044,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9035\/revisions\/9044"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9035"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9035"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9035"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}