{"id":2156,"date":"2016-11-02T01:47:37","date_gmt":"2016-11-01T14:47:37","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2156"},"modified":"2016-11-01T12:51:42","modified_gmt":"2016-11-01T01:51:42","slug":"wednesday021116","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday021116\/","title":{"rendered":"Wednesday021116"},"content":{"rendered":"

\"dsp-ninjawars2016-2482\"<\/p>\n

Lynne<\/em><\/p>\n

Fitness Performance Strength Work<\/strong>
\n1. 3\u00d73 Strict Press
\n2.a. 3\u00d75 Push Press
\n2.b. 3\u00d75 Strict Pull Ups
\n**no bands, use a partner to help, no lower count, go weighted if you can**
\n**Superset Push press and pull ups**<\/span><\/p>\n

\n

Fitness Performance Workout<\/strong>
\nComplete the following for time:
\n10-9-8-7-6-5-4-3-2-1
\nBurpee Box Jumps 20\/24\u201d
\nToes to bar<\/p>\n

Post Work<\/strong>
\nRecovery jog\/row.
\nRoll quads and calves.
\nCouch Stretch 1 min each leg.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Lynne Fitness Performance Strength Work 1. 3\u00d73 Strict Press 2.a. 3\u00d75 Push Press 2.b. 3\u00d75 Strict Pull Ups **no bands, use a partner to help, no lower count, go weighted if you can** **Superset Push press and pull ups** Fitness Performance Workout Complete the following for time: 10-9-8-7-6-5-4-3-2-1 Burpee Box Jumps 20\/24\u201d Toes to bar […]<\/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-2156","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday021116 - 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\/wednesday021116\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday021116 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Lynne Fitness Performance Strength Work 1. 3\u00d73 Strict Press 2.a. 3\u00d75 Push Press 2.b. 3\u00d75 Strict Pull Ups **no bands, use a partner to help, no lower count, go weighted if you can** **Superset Push press and pull ups** Fitness Performance Workout Complete the following for time: 10-9-8-7-6-5-4-3-2-1 Burpee Box Jumps 20\/24\u201d Toes to bar […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday021116\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-11-01T14:47:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-11-01T01:51:42+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2482.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\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\/wednesday021116\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2482.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2482.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday021116\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday021116\/\",\"name\":\"Wednesday021116 - 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