{"id":9161,"date":"2019-05-08T21:49:22","date_gmt":"2019-05-09T01:49:22","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9161"},"modified":"2019-05-09T07:05:13","modified_gmt":"2019-05-09T11:05:13","slug":"bc-kb-5-9-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-5-9-19\/","title":{"rendered":"BC\/KB 5\/9\/19"},"content":{"rendered":"

BOOTCAMP
\n..
\nCOTD<\/span>
\n..
\nWith a group, no larger then 4:<\/span>
\n1: Row 3k
\n2: 500 Pushups
\n3: 300 Situps
\n4: 100 Over the Shoulders<\/b>
\n..
\nRemaining Time AMRAP Alone<\/span>
\n1: 1 LR 10y Suitcase Carry
\n2: 10 KB Swings<\/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>20 KB Swings, 20 KB Squats <\/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>4 TGU<\/span><\/span>
\n<\/span><\/span>Paused Bicycles with MB OH<\/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>20 KB Swings, 20 KB Squats
\n<\/span><\/span>Situp, Twist, Twist with MB<\/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>4 TGU
\nSpiderman Mountain Climbers<\/span><\/span><\/h1>\n

 <\/p>\n

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

BOOTCAMP .. COTD .. With a group, no larger then 4: 1: Row 3k 2: 500 Pushups 3: 300 Situps 4: 100<\/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-9161","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9161","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=9161"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9161\/revisions"}],"predecessor-version":[{"id":9165,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9161\/revisions\/9165"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9161"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9161"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9161"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}