{"id":9158,"date":"2019-05-08T21:22:13","date_gmt":"2019-05-09T01:22:13","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9158"},"modified":"2019-05-08T21:22:14","modified_gmt":"2019-05-09T01:22:14","slug":"5-9-19-wce54","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/5-9-19-wce54\/","title":{"rendered":"5\/9\/19 &#8211; WCE54"},"content":{"rendered":"<div id=\"pl-9158\" class=\"panel-layout\"><div id=\"pg-9158-0\" class=\"panel-grid panel-no-style\"><div id=\"pgc-9158-0-0\" class=\"panel-grid-cell\"><div id=\"panel-9158-0-0-0\" 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-8-1-19\/\" rel=\"bookmark\">GPP &ndash; 8\/1\/19<\/a><div class=\"arpw-content\"><strong>CONDITIONING<\/strong>\n\nEMOTM10: MAX Cal on Bike - every other minute rest.\n\n<strong>STRENGTH<\/strong>\n\nEvery 30s for 6min: 5 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/kb-swing\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>KB Swing<\/div><div class=glossaryItemBody>&lt;iframe width=&quot;560&quot; height=&quot;315&quot; src=&quot;https:\/\/www.youtube.com\/embed\/Yy-YeGMsTZU&quot; frameborder=&quot;0&quot; allow=&quot;accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture&quot; allowfullscreen&gt;&lt;\/iframe&gt;<\/div>\" >KB Swing<\/a>\n\nEvery 30s for 6min: 5 KB Clean\n\nEvery 30s for 6min: 5 KB Snatch\n\n<strong>CORE<\/strong>\n\n1 Rounds\n\n75 Weighted Situps<\/div><\/li><\/ul><\/div><!-- Generated by https:\/\/wordpress.org\/plugins\/advanced-random-posts-widget\/ --><\/div><div id=\"panel-9158-0-0-1\" 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 - 3min<br>\n<\/b><i>:20s Ski Intervals<\/i><\/h2>\n<hr>\n<h2 style=\"text-align: center;\"><strong><span style=\"text-decoration: underline;\">4 Rounds of Each\n<p>A - 3min to Complete<br>\n<\/p><\/span>20\/15cal Assault Bike<br>\n<\/strong><strong>10 Box Jumps&nbsp;<\/strong><strong>(<span style=\"color: #008000;\">12\/18\/24<\/span>)<br>\n10 Burpees<\/strong><\/h2>\n<h2 style=\"text-align: center;\">:60s Transition<\/h2>\n<h2 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>B - 3min to Complete<br>\n<\/strong><\/span><strong>Rotations (225 Jacks\/225 SU\/75)<br>\n<\/strong><strong>10 Box Jumps&nbsp;<\/strong><strong>(<span style=\"color: #008000;\">12\/18\/24<\/span>)<br>\n10 Burpees<\/strong><\/h2>\n<\/div>\n<\/div><\/div><div id=\"panel-9158-0-0-2\" 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>","protected":false},"excerpt":{"rendered":"<p>WARMUP &#8211; 3min :20s Ski Intervals 4 Rounds of Each A &#8211; 3min to Complete 20\/15cal Assault Bike 10 Box Jumps\u00a0(12\/18\/24) 10<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/gpp-8-1-19\/\">Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":3729,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41,107],"tags":[],"class_list":["post-9158","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\/9158","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=9158"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9158\/revisions"}],"predecessor-version":[{"id":9160,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9158\/revisions\/9160"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/3729"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9158"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9158"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9158"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}