{"id":2358,"date":"2016-12-27T01:50:31","date_gmt":"2016-12-26T14:50:31","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2358"},"modified":"2016-12-26T20:51:21","modified_gmt":"2016-12-26T09:51:21","slug":"tuesday271216","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday271216\/","title":{"rendered":"Tuesday271216"},"content":{"rendered":"

CORE Work<\/strong>
\n3 Rounds of:
\n10 Strict toes to bar
\n20 Band resistance sit-ups
\n1 Minute plank
\n1 Minute rest between rounds<\/span><\/p>\n

\n

Fitness Workout<\/strong>
\nIn teams of two, complete the following for time:
\n1km Row
\n50 Pull Ups
\n50 Push Press 95\/65#
\n30 Synchronized Lunges
\n50 Push Press
\n50 Pull Ups
\n1km Row
\n*Hold medball overhead on lunges
\n*Work is split between partners except on lunges<\/p>\n

Performance Workout<\/strong>
\nIn teams of two, complete the following for time:
\n20 Barbell Walking Lunges 135\/95#
\n50 C2B Pull Ups
\n50 Overhead Squats 135\/95#
\n2km Row
\n50 Overhead Squats 135\/95#
\n50 C2B Pull Ups
\n20 Barbell Walking Lunges 135\/95#
\n*Front rack hold on lunges, two people per bar sharing the load.
\n*Work is split between partners except on lunges.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

CORE Work 3 Rounds of: 10 Strict toes to bar 20 Band resistance sit-ups 1 Minute plank 1 Minute rest between rounds Fitness Workout In teams of two, complete the following for time: 1km Row 50 Pull Ups 50 Push Press 95\/65# 30 Synchronized Lunges 50 Push Press 50 Pull Ups 1km Row *Hold medball […]<\/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-2358","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nTuesday271216 - 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\/tuesday271216\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tuesday271216 - 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