{"id":525,"date":"2014-07-20T19:43:24","date_gmt":"2014-07-20T19:43:24","guid":{"rendered":"http:\/\/www.oneworldcrossfit.com\/?p=525"},"modified":"2014-07-20T19:43:24","modified_gmt":"2014-07-20T19:43:24","slug":"wod-july-21-2014","status":"publish","type":"post","link":"https:\/\/www.crossfitoneworld.com\/wod-july-21-2014\/","title":{"rendered":"WOD July 21, 2014 (Monday)"},"content":{"rendered":"<div id=\"id_53cc4075070774536279184\" class=\"text_exposed_root text_exposed\">\n<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">What&#8217;s up guys! Here&#8217;s the workout for Monday, July 21 2014<\/span><\/p>\n<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">Tier 1<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 3 Rep Max Press<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> EMOM &#8211; 10 Minutes<span class=\"text_exposed_hide\">&#8230;<\/span><span class=\"text_exposed_show\"><br \/> (even) 200m Sprint<br \/> (odd) 4-6 Push Press (rack, you pick weight)<br \/> *As a team of 2, complete:<br \/> 50 Hang Power Cleans (you pick weight)<br \/> Use one bar, one person works at a time<\/span><\/span><\/p>\n<div class=\"text_exposed_show\">\n<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">Tier 2<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 3 Rep Max Press<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> EMOM &#8211; 10 Minutes<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> (even) 200m Sprint<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> (odd) 6-8 Push Press (115\/75, rack)<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> *Complete the following for time:<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 30 Power Cleans (115\/75)<\/span><\/p>\n<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">Tier 3<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 3 Rep Max Press<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> EMOM &#8211; 10 Minutes<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> (even) 200m Sprint<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> (odd) 8-10 Push Press (135\/95, rack)<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> *Complete the following for time:<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 30 Power Cleans (135\/95)<\/span><\/p>\n<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">A lot of you spend an extra 10 to 15 minutes on your 6-pack after class, I&#8217;d like to see all of you add shoulder mobility to your &#8220;post class menu&#8221;&#8230;I promise you that the results will be more than plentiful for you.<\/span><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>What&#8217;s up guys! Here&#8217;s the workout for Monday, July 21 2014 Tier 1 3 Rep Max Press EMOM &#8211; 10 Minutes&#8230; (even) 200m Sprint (odd) 4-6 Push Press (rack, you pick weight) *As a team of 2, complete: 50 Hang Power Cleans (you pick weight) Use one bar, one person works at a time Tier [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":554,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[22],"tags":[],"class_list":["post-525","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wod"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/525","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/comments?post=525"}],"version-history":[{"count":0,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/525\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/media?parent=525"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/categories?post=525"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/tags?post=525"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}