{"id":2851,"date":"2017-03-30T01:11:30","date_gmt":"2017-03-29T14:11:30","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2851"},"modified":"2017-03-28T13:13:05","modified_gmt":"2017-03-28T02:13:05","slug":"thursday300317","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday300317\/","title":{"rendered":"Thursday300317"},"content":{"rendered":"
\n

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

3 big sets not for time:
\n8 x strict pull ups
\n10 x Ring dips
\n12 x Bbarbell bent over rows
\n14 x Barbell curls<\/p>\n

Skills<\/strong><\/p>\n<\/div>\n

10min Alt EMOM
\nOdd – 40sec max Double unders
\nEven – 10 x Push ups + 15 x Sit ups<\/p>\n

Score = total double underss<\/p><\/div>\n

<\/div>\n
Mobility<\/strong><\/div>\n
<\/div>\n
Stretch And Cool Down
\n3 x through
\n1min Banded hamstring stretch per leg
\n1min couch stretch per leg
\n1min pigeon stretch each leg<\/p>\n

Foam roll T-spine when finished<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"

Strength 3 big sets not for time: 8 x strict pull ups 10 x Ring dips 12 x Bbarbell bent over rows 14 x Barbell curls Skills 10min Alt EMOM Odd – 40sec max Double unders Even – 10 x Push ups + 15 x Sit ups Score = total double underss Mobility Stretch And […]<\/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-2851","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nThursday300317 - 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\/thursday300317\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday300317 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength 3 big sets not for time: 8 x strict pull ups 10 x Ring dips 12 x Bbarbell bent over rows 14 x Barbell curls Skills 10min Alt EMOM Odd – 40sec max Double unders Even – 10 x Push ups + 15 x Sit ups Score = total double underss Mobility Stretch And […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday300317\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-03-29T14:11:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-03-28T02:13:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2018\/06\/NCF-Background-002.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\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\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday300317\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday300317\/\",\"name\":\"Thursday300317 - 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