{"id":2727,"date":"2017-03-15T01:51:36","date_gmt":"2017-03-14T14:51:36","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2727"},"modified":"2017-03-12T19:54:39","modified_gmt":"2017-03-12T08:54:39","slug":"wednesday150317","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday150317\/","title":{"rendered":"Wednesday150317"},"content":{"rendered":"

Strength<\/strong><\/p>\n

\n
Gluteus Maximus<\/div>\n
\n
4RDS
\n8 x Bulgarian Split Squats (each leg)
\n30sec Squat Hold
\n8 x Partner Hamstring Curls\/lowers
\n30sec Squat Hold
\n8 x Cossack Squats (each side)<\/p>\n

Score = Weight used on split squat<\/p><\/div>\n

<\/div>\n<\/div>\n<\/div>\n
Workout<\/strong><\/div>\n
<\/div>\n
\n
<\/div>\n
“The Gas”<\/div>\n
\n
3 Rounds for Time:
\n500m Row
\n75 x Double-unders<\/p>\n

Rest 2min Between rounds<\/p><\/div>\n<\/div>\n

<\/div>\n
<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Strength Gluteus Maximus 4RDS 8 x Bulgarian Split Squats (each leg) 30sec Squat Hold 8 x Partner Hamstring Curls\/lowers 30sec Squat Hold 8 x Cossack Squats (each side) Score = Weight used on split squat Workout “The Gas” 3 Rounds for Time: 500m Row 75 x Double-unders Rest 2min Between rounds<\/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-2727","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday150317 - 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\/wednesday150317\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday150317 - 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