{"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-6-28-19-2\/\" rel=\"bookmark\">GPP &ndash; 6\/28\/19<\/a><div class=\"arpw-content\"><div id=\"pl-9257\" class=\"panel-layout\">\n<div id=\"pg-9257-0\" 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\">\n<div id=\"pgc-9257-0-0\" class=\"panel-grid-cell\" data-weight=\"1\">\n<div id=\"panel-9257-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child\" data-index=\"0\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\">\n<div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n<ol>\n \t<li style=\"text-align: center;\">\n<h1><b><span style=\"text-decoration: underline; color: #ff6600;\"><span style=\"text-decoration: underline;\">0-5<\/span> :WARMUP<\/span>\n<em><span style=\"color: #ff0000;\">IT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN.\nIF YOU ARE LATE YOU RISK INJURY.\n<\/span><\/em>\n<\/b>10-20 THORACIC OPENING ON FOAM ROLLER\n:20-40 QUAD\/HIP AND GLUTE SIDE STRETCH\n5-10 ROLL OVER TO V-SIT\n10-20 BAND LATERAL HAND WALK\n10-20 BAND LATERAL\/MONSTER WALK\n5-10 COSAK LUNGE\n<i><\/i><\/h1>\n<\/li>\n<\/ol>\n\n<hr>\n\n<h1 style=\"text-align: center;\"><span style=\"color: #ff6600;\"><b><span style=\"text-decoration: underline;\">&nbsp;5-15: SAQP<\/span><\/b><\/span><\/h1>\n<h1 style=\"text-align: center;\">10 L\/R Single Leg Hip Thrust\n10 L\/R Rack Bar Run<\/h1>\n<h1 style=\"text-align: center;\">or<\/h1>\n<h1 style=\"text-align: center;\">DIY: Barbell Speed Work\n<em>Roughly 50% of your 1RM<\/em>\n9x5 Bench Press\n9x3 Box Squat\n7x2 Deadlift<\/h1>\n\n<hr>\n\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">15 - 35: GPP<\/span>\n<\/span>\nRow 1000m\n10 30y Sprints, rest as needed\n360y Farmer Carry<\/h1>\n\n<hr>\n\n<\/div>\n<\/div>\n<\/div>\n<div id=\"panel-9257-0-0-1\" class=\"so-panel widget widget_sow-editor panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\">\n<div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n<h1><em>Not sure how to perform an exercise?\n<span style=\"text-decoration: underline;\"><a href=\"https:\/\/burrstrength.com\/p\/exercises\/\"><strong>Check out our exercise database of 300+ exercises!\n<\/strong><\/a><a href=\"https:\/\/burrstrength.com\/p\/exercises\/\"><strong>https:\/\/burrstrength.com\/p\/exercises\/<\/strong><\/a><\/span><\/em><\/h1>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/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-6-28-19-2\/\">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}]}}