{"id":9180,"date":"2019-05-11T06:13:41","date_gmt":"2019-05-11T10:13:41","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9180"},"modified":"2019-05-13T09:37:39","modified_gmt":"2019-05-13T13:37:39","slug":"5-12-19-wce57","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/5-12-19-wce57\/","title":{"rendered":"5\/12\/19 &#8211; WCE57"},"content":{"rendered":"<div id=\"pl-9180\" class=\"panel-layout\"><div id=\"pg-9180-0\" class=\"panel-grid panel-no-style\"><div id=\"pgc-9180-0-0\" class=\"panel-grid-cell\"><div id=\"panel-9180-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child\" data-index=\"0\"><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 - 4min<br>\n<\/b><i>Movement Practice &amp; Setup<\/i><\/h2>\n<hr>\n<h2 style=\"text-align: center;\"><strong><span style=\"text-decoration: underline;\">20m Total Time Cap<\/span>\n<p>Row or Ski 1k<\/p>\n<p>then with remaining time, AMRAP of<\/p>\n<p><\/p><\/strong><strong>5 LR MB Windmill Slams (<span style=\"color: #0000ff;\">20\/30\/40<\/span>)(<span style=\"color: #ff00ff;\">10\/20\/35<\/span>)<br>\n<\/strong>10 Pushups<br>\nRotations (<span style=\"color: #339966;\">45Jacks\/45 SU\/ 15 DU<\/span>)<\/h2>\n<\/div>\n<\/div><\/div><div id=\"panel-9180-0-0-1\" 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<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 id=\"panel-9180-0-0-2\" class=\"so-panel widget widget_arpw-widget arpw-widget-random panel-last-child\" data-index=\"2\"><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-7-18-19\/\" rel=\"bookmark\">GPP &ndash; 7\/18\/19<\/a><div class=\"arpw-content\"><strong>CONDITIONING<\/strong>\n\nEMOTM10: 12 Heavy KB Swings\n\n<strong>STRENGTH<\/strong>\n\n5 Sets of 5 Reps 2 <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>, Clean, Squat, Press. 2m Rest between each set.\n\n<strong>CORE<\/strong>\n\n1 Rounds\n\n100 1 Arm Overhead Situps (split)<\/div><\/li><\/ul><\/div><!-- Generated by https:\/\/wordpress.org\/plugins\/advanced-random-posts-widget\/ --><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>WARMUP &#8211; 4min Movement Practice &amp; Setup 20m Total Time Cap Row or Ski 1k then with remaining time, AMRAP of 5<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/gpp-7-18-19\/\">Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":8461,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41,107],"tags":[],"class_list":["post-9180","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\/9180","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=9180"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9180\/revisions"}],"predecessor-version":[{"id":9186,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9180\/revisions\/9186"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/8461"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9180"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9180"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9180"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}