{"id":9085,"date":"2019-05-06T22:01:53","date_gmt":"2019-05-07T02:01:53","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9085"},"modified":"2019-05-07T07:04:06","modified_gmt":"2019-05-07T11:04:06","slug":"bc-kb-5-7-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-5-7-19\/","title":{"rendered":"BC\/KB 5\/7\/19"},"content":{"rendered":"

BOOTCAMP
\n..
\nCOTD<\/span>
\n..
\nWith a group, no larger then 5:<\/span>
\n1: Push Sled to field (25#).
\n2: Push Sled 1 Lap as a Team
\n3: Run 100y Sprint, rest :30s, do it again
\n4: Repeat 2&3 3x TOTAL
\n<\/b>5. Bring Sled Home
\n..
\nRemaining Time AMRAP<\/span>
\n1: 5 Ring Rows\/Pullups
\n2: 15 Weighted Situps<\/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, 10 Scissor Presses<\/span><\/span>
\n<\/span><\/span>Across Body Mountain Climbers<\/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>15 KB Swings<\/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, 10 Scissor Presses
\n<\/span><\/span>Situp, Twist, Twist<\/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>15kb Swings
\nSpiderman Mountain Climbers<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>2m Rotations<\/span><\/span>
\nLeg Flutters<\/span><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMP .. COTD .. With a group, no larger then 5: 1: Push Sled to field (25#). 2: Push Sled 1 Lap<\/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-9085","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9085","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=9085"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9085\/revisions"}],"predecessor-version":[{"id":9097,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9085\/revisions\/9097"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9085"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9085"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9085"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}