{"id":9520,"date":"2019-05-30T21:29:18","date_gmt":"2019-05-31T01:29:18","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9520"},"modified":"2019-05-30T21:37:54","modified_gmt":"2019-05-31T01:37:54","slug":"5-31-19-wce70","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/5-31-19-wce70\/","title":{"rendered":"5\/31\/19 – WCE70"},"content":{"rendered":"
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WARMUP – 4min
\n<\/b>3×5 KB Good Morning (LIGHT with Pause)<\/strong>
\n3×3 SLOW Pullups<\/strong>
\n3×3 Light KB Clean for Form<\/strong><\/i><\/h2>\n

 <\/p>\n

<\/i>3 Rounds of Each (ABABAB)<\/b>
\n<\/b>:60s Rest Between The Amraps<\/b><\/h2>\n

(A) AMRAP 3MIN<\/strong>
\nRoll a Dice – Perform DOUBLE the amount you roll PER LEG of Mountain Climbers (IE You roll a 5, you have 10 PER leg)
\n<\/i>Mountain Climber into 40y Sprints with Walk\/Jog Back and Repeat.\n<\/h2>

(B) AMRAP 3MIN<\/strong>
\n6 LR KB Scissor Rows<\/div>

<strong>In a high squat stance, perform KB rows. Always keep 1 KB on the ground and chest square to the floor.<\/strong><iframe id="_ytid_92958" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/fo3rZemIydM?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Scissor Rows<\/a> (26\/35\/44<\/span>)(18\/26\/35<\/span>)
\n10 LR KB Toe Taps<\/div>
<strong>Drive your elbows and quickly tap your feet to the ball.<\/strong><iframe id="_ytid_32305" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/kwi78Lv4IhM?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Toe Taps<\/a>
\n6 2KBCleans (26\/35\/44<\/span>)(18\/26\/35<\/span>)\n<\/p><\/div>\n<\/div>\n<\/div>\n
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Not sure how to perform an exercise below?
\nCheck out our exercise database of 300+ exercises!
\n<\/strong><\/a>https:\/\/burrstrength.com\/p\/exercises\/<\/strong><\/a><\/span><\/em><\/h6>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

WARMUP – 4min 3×5 KB Good Morning (LIGHT with Pause) 3×3 SLOW Pullups 3×3 Light KB Clean for Form   3 Rounds<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":9549,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41,107],"tags":[],"class_list":["post-9520","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\/9520","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=9520"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9520\/revisions"}],"predecessor-version":[{"id":9552,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9520\/revisions\/9552"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/9549"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9520"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9520"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9520"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}