{"id":1029,"date":"2016-03-16T01:07:55","date_gmt":"2016-03-15T14:07:55","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1029"},"modified":"2016-04-20T03:26:08","modified_gmt":"2016-04-19T17:26:08","slug":"wednesday160316","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday160316\/","title":{"rendered":"Wednesday160316"},"content":{"rendered":"

\"_DSC7382_edited\"<\/p>\n

Warm Up\/Skill<\/strong>
\nSpend 10-15 minutes working on muscle up and handstand technique<\/p>\n

\n

Fitness, Performance Gymnastics<\/strong>
\nEvery 2 minutes, for 18 minutes:
\nStation 1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
\n(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
\nStation 2: Handstand Walk x 10 m
\n(use partner assist or Handstand Wall Runs if you don\u2019t have handstand walks yet)
\nStation 3: Strict Toes to Bar x 5-8 reps @ 3111<\/p>\n

Fitness, Performance Workout<\/strong>
\nEvery 4 minutes, for 20 minutes
\n(5 sets):
\nRow 500 Meters
\n40 Double-Unders
\n20 Push-Ups
\nAlternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Warm Up\/Skill Spend 10-15 minutes working on muscle up and handstand technique Fitness, Performance Gymnastics Every 2 minutes, for 18 minutes: Station 1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Station 2: Handstand Walk […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1029","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday160316 - Nepean Crossfit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday160316\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday160316 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Warm Up\/Skill Spend 10-15 minutes working on muscle up and handstand technique Fitness, Performance Gymnastics Every 2 minutes, for 18 minutes: Station 1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Station 2: Handstand Walk […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday160316\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-03-15T14:07:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-19T17:26:08+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC7382_edited.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\",\"name\":\"Nepean CrossFit\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"sameAs\":[],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\",\"inLanguage\":\"en-AU\",\"url\":\"\",\"contentUrl\":\"\",\"caption\":\"Nepean CrossFit\"},\"image\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"name\":\"Nepean Crossfit\",\"description\":\"Fitness Penrith NSW\",\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-AU\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday160316\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC7382_edited.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC7382_edited.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday160316\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday160316\/\",\"name\":\"Wednesday160316 - 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