{"id":6755,"date":"2014-07-18T17:45:22","date_gmt":"2014-07-18T17:45:22","guid":{"rendered":"http:\/\/www.oneworldcrossfit.com\/?p=502"},"modified":"2014-07-18T17:45:22","modified_gmt":"2014-07-18T17:45:22","slug":"wod-july-18-2014","status":"publish","type":"post","link":"https:\/\/www.crossfitoneworld.com\/wod-july-18-2014\/","title":{"rendered":"WOD July 18, 2014 (Friday)"},"content":{"rendered":"<div id=\"id_53cbe2747b72d2198748638\" 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 Friday July 18:<\/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 X 5 Overhead Squat<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 10 Minutes, Scaled Rope Climb Practice<span class=\"text_exposed_hide\">&#8230;<\/span><span class=\"text_exposed_show\"><br \/> *Score is total reps, keep a running count<br \/> Tabata &#8211; Jump Rope Singles<br \/> Tabata &#8211; KB High Pulls (pick weight)<br \/> Tabata &#8211; Box Jumps<\/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 x 5 Overhead Squat<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 10 Minutes, Rope Climb Practice<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> *Score is total reps, keep a running count<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> Tabata &#8211; Lateral Jumps (parallettes)<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> Tabata &#8211; Russian KB Swings (pick a challenge weight)<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> Tabata &#8211; Box Jump Overs<\/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 x 5 Overhead Squats<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 10 Minutes, Legless Rope Climb Practice<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> *Score is total reps, keep a running count<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> Tabata &#8211; Double Unders<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> Tabata &#8211; American KB Swings (53\/35)<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> Tabata &#8211; Burpees<\/span><\/p>\n<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">6:15 Competition Class, here&#8217;s your workout:<\/span><\/p>\n<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">A) 7 Minutes to find a 3RM Overhead Squat<\/span><\/p>\n<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">B) AMRAP &#8211; 9 Minutes<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 8 HSPU&#8217;s<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 12 American KB Swings (53\/35)<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 16 Pistols (assisted pistols are ok)<\/span><\/p>\n<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">C) AMRAP &#8211; 7 Minutes<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 40 Double Unders<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 20 Dumbbell Snatch (heavy)<\/span><\/p>\n<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">D) AMRAP &#8211; 5 Minutes<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> Max Reps Clean &amp; Jerks 165\/105<\/span><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>What&#8217;s up guys! Here&#8217;s the workout for Friday July 18: Tier 1 3 X 5 Overhead Squat 10 Minutes, Scaled Rope Climb Practice&#8230; *Score is total reps, keep a running count Tabata &#8211; Jump Rope Singles Tabata &#8211; KB High Pulls (pick weight) Tabata &#8211; Box Jumps Tier 2 3 x 5 Overhead Squat 10 [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":0,"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-6755","post","type-post","status-publish","format-standard","hentry","category-wod"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/6755","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=6755"}],"version-history":[{"count":0,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/6755\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/media?parent=6755"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/categories?post=6755"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/tags?post=6755"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}