{"id":2174,"date":"2016-11-10T01:38:02","date_gmt":"2016-11-09T14:38:02","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2174"},"modified":"2016-11-08T07:58:42","modified_gmt":"2016-11-07T20:58:42","slug":"thursday101116","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday101116\/","title":{"rendered":"Thursday101116"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1963\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2293.jpg\" alt=\"dsp-ninjawars2016-2293\" width=\"1200\" height=\"800\" \/><\/p>\n<p><strong>Fitness Performance Pre-Work<\/strong><\/p>\n<p>Conditioning \u201cFun with Partners\u201d<\/p>\n<p>6 x (3 each) Suicides (5m,10m,15m,20m)<\/p>\n<p>4 x (4 each) :30sec ON :30sec OFF Double Unders<\/p>\n<p>2 x (2 each) 250m Ski Sprints<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Fitness Performance Workout<\/strong><\/p>\n<p>Every 2 Minutes Complete:<\/p>\n<p>200\/150m Row<\/p>\n<p>6 x Goblet Squats (24\/16kg)<\/p>\n<p>8 x Static Lunges (hold KB if desired)<\/p>\n<p>10 x KB Russian Swings (24\/16kg)<\/p>\n<p>**In leftover time complete as many mountain climbers as possible, WOD stops when you have accumulated 300 mountain climbers (1=1)**<\/p>\n<p>&nbsp;<\/p>\n<p>**Adjust numbers as needed to get mountain climbers each round**<\/p>\n<p>&nbsp;<\/p>\n<p>Score is total time.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Post Work<\/strong><\/p>\n<p>4min row or ride<\/p>\n<p>Stretch \/ Roll<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fitness Performance Pre-Work Conditioning \u201cFun with Partners\u201d 6 x (3 each) Suicides (5m,10m,15m,20m) 4 x (4 each) :30sec ON :30sec OFF Double Unders 2 x (2 each) 250m Ski Sprints &nbsp; Fitness Performance Workout Every 2 Minutes Complete: 200\/150m Row 6 x Goblet Squats (24\/16kg) 8 x Static Lunges (hold KB if desired) 10 x [&hellip;]<\/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-2174","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.5 - 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