{"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-002\/\" rel=\"bookmark\">GPP 002<\/a><div class=\"arpw-content\"><div id=\"pl-9166\" class=\"panel-layout\"><div id=\"pg-9166-0\" class=\"panel-grid panel-no-style\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;,&quot;cell_alignment&quot;:&quot;flex-start&quot;}\" data-ratio=\"1\" data-ratio-direction=\"right\"><div id=\"pgc-9166-0-0\" class=\"panel-grid-cell\" data-weight=\"1\"><div id=\"panel-9166-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\"><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p style=\"text-align: center;\"><strong>Cash-In\/Check-Out\n5m <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/farmer-carry\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Farmer Carry<\/div><div class=glossaryItemBody>&lt;strong&gt;Carrying two weights be your side, 1 in each hand, walk.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_65516&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/Qa7JOY1kiX8?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>\" >Farmer Carry<\/a> (minimal breaks)<\/strong>\n<strong><i>then\n<\/i>3xmax KB <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_42789&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><i>\nthen\n<\/i>&nbsp;1000m Ski<\/strong><\/p><\/div>\n<\/div><\/div><\/div><\/div><\/div><\/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>Cash-In\/Check-Out 5m Farmer Carry (minimal breaks) then 3xmax KB Pushups then &nbsp;1000m Ski<\/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}]}}