{"id":9101,"date":"2019-05-07T21:07:46","date_gmt":"2019-05-08T01:07:46","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9101"},"modified":"2019-05-08T05:08:29","modified_gmt":"2019-05-08T09:08:29","slug":"5-8-19-wce53","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/5-8-19-wce53\/","title":{"rendered":"5\/8\/19 &#8211; WCE53"},"content":{"rendered":"<div id=\"pl-9101\" class=\"panel-layout\"><div id=\"pg-9101-0\" class=\"panel-grid panel-no-style\"><div id=\"pgc-9101-0-0\" class=\"panel-grid-cell\"><div id=\"panel-9101-0-0-0\" class=\"so-panel widget widget_arpw-widget arpw-widget-random panel-first-child\" data-index=\"0\"><h3 class=\"widget-title\">GPP (OPTIONAL)<\/h3><div class=\"arpw-random-post \"><ul class=\"arpw-ul\"><li class=\"arpw-li arpw-clearfix\"><a class=\"arpw-title\" href=\"http:\/\/burrstrength.com\/p\/gpp-7-15-19\/\" rel=\"bookmark\">GPP &ndash; 7\/15\/19<\/a><div class=\"arpw-content\"><strong>CONDITIONING<\/strong>\n\n6x400y Runs. Rest half the time it took you to perform the run in a <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/plank\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Plank<\/div><div class=glossaryItemBody>&lt;strong&gt;Maintaining core position, hold it.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_91846&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >plank<\/a> position.\n\n<strong>STRENGTH<\/strong>\n\n5 Sets Max <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Pushup<\/div><div class=glossaryItemBody>&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_90099&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >Pushups<\/a>. 2m Rest between each set.\n\n<strong>CORE<\/strong>\n\n5 Rounds\n\n15 Weighted Situps\n\n10 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/russian-sledges\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Russian Sledges&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Using a sledge hammer, strike the tire without changing your grip. Do this by grasping the hammer at the bottom with your left hand and your right hand right above your left hand. Slide your right foot back (open the gate) make a large circle with the head of the hammer, then as the hammer comes down, apply downwards force and close the gate (move your foot back to square)&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_65085&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/dMes2EWfiaw?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Russian Sledges<\/a><\/div><\/li><\/ul><\/div><!-- Generated by https:\/\/wordpress.org\/plugins\/advanced-random-posts-widget\/ --><\/div><div id=\"panel-9101-0-0-1\" class=\"so-panel widget widget_sow-editor\" data-index=\"1\"><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<h2 style=\"text-align: center;\"><b>WARMUP - 2 Rounds<br>\n<\/b><i>:20s Toe Raises<br>\n:20s Light Toe Hops<br>\n:20s Seated Run<br>\n:20s KB Swings<\/i><\/h2>\n<hr>\n<h2 style=\"text-align: center;\"><strong><span style=\"text-decoration: underline;\">A - 15m AMRAP<br>\n<\/span>200y Run<br>\n<\/strong><strong>2 Hand over <span style=\"color: #0000ff;\">Hand<\/span> Pulls&nbsp;<\/strong><strong>(<span style=\"color: #0000ff;\">35\/53\/80<\/span>)(<span style=\"color: #ff00ff;\">26\/35\/53<\/span>)<br>\n10 Weighted Situps (<span style=\"color: #0000ff;\">30\/40\/50<\/span>)(<span style=\"color: #ff00ff;\">10\/20\/30<\/span>)<\/strong><\/h2>\n<h2 style=\"text-align: center;\">:90s Transition<\/h2>\n<h2 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>B - 8m AMRAP<br>\n<\/strong><\/span><strong><em>You go I go<br>\n<\/em>10y Sled Push<br>\n10 Pushups<\/strong><br>\n<strong>10y Sled Push<\/strong><\/h2>\n<\/div>\n<\/div><\/div><div id=\"panel-9101-0-0-2\" class=\"so-panel widget widget_sow-editor panel-last-child\" data-index=\"2\"><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<h6 style=\"text-align: center;\"><em>Not sure how to perform an exercise below?<br>\n<span style=\"text-decoration: underline;\"><a href=\"https:\/\/burrstrength.com\/p\/exercises\/\"><strong>Check out our exercise database of 300+ exercises!<br>\n<\/strong><\/a><a href=\"https:\/\/burrstrength.com\/p\/exercises\/\"><strong>https:\/\/burrstrength.com\/p\/exercises\/<\/strong><\/a><\/span><\/em><\/h6>\n<\/div>\n<\/div><\/div><\/div><\/div><div id=\"pg-9101-1\" class=\"panel-grid panel-no-style\"><div id=\"pgc-9101-1-0\" class=\"panel-grid-cell panel-grid-cell-empty\"><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>WARMUP &#8211; 2 Rounds :20s Toe Raises :20s Light Toe Hops :20s Seated Run :20s KB Swings A &#8211; 15m AMRAP 200y<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/gpp-7-15-19\/\">Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":3716,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41,107],"tags":[],"class_list":["post-9101","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\/9101","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=9101"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9101\/revisions"}],"predecessor-version":[{"id":9112,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9101\/revisions\/9112"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/3716"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9101"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9101"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9101"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}