{"id":9792,"date":"2019-06-24T18:53:25","date_gmt":"2019-06-24T22:53:25","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9792"},"modified":"2019-06-24T18:53:33","modified_gmt":"2019-06-24T22:53:33","slug":"6-24-19-wce91-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/6-24-19-wce91-2\/","title":{"rendered":"6\/24\/19 – WCE91"},"content":{"rendered":"
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  1. \n

    WARMUP & CONDITIONING SETUP – 8min<\/span>
    \nIT 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
    \n10-15 KB ALT SWING<\/i><\/h2>\n<\/li>\n<\/ol>\n
    \n

    CONDITIONING
    \n<\/span><\/b>
    \n<\/strong>20m AMRAP<\/span>\n<\/h2>

    Row\/Ski 500m<\/p>\n

    Then 3 Rounds of<\/p>\n

    7 2KB Deadlift (35\/53\/70<\/span>)(18\/35\/53<\/span>)
    \n12 Pushup<\/div>

    <strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_95081" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?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>\" >Pushups<\/a>
    \n5     Burpee<\/div>
    <strong>From a standing position, hands to floor, kick feet back, bring chest to floor, push back up, bring feet up then stand up and jump.<\/strong><iframe id="_ytid_27813" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/otlbkOuUHag?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>\" >Burpees<\/a>\n<\/p>
    \n

    MOVE
    \n<\/span><\/b><\/h2>\n

    7min of Ring Dip and KB Swing Work<\/h2>\n
    \n<\/div>\n<\/div>\n<\/div>\n
    \n
    \n
    \n
    Not sure how to perform an exercise?
    \n    Check 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 & CONDITIONING SETUP – 8min IT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN. IF YOU ARE LATE YOU RISK INJURY.<\/p>\n

    Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":7714,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41,107],"tags":[],"class_list":["post-9792","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\/9792","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=9792"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9792\/revisions"}],"predecessor-version":[{"id":9795,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9792\/revisions\/9795"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/7714"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9792"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9792"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9792"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}