{"id":9779,"date":"2017-10-12T00:01:48","date_gmt":"2017-10-12T07:01:48","guid":{"rendered":"https:\/\/www.crossfitoneworld.com\/?p=9779"},"modified":"2017-10-08T20:11:00","modified_gmt":"2017-10-09T03:11:00","slug":"wod-october-12-2017-thursday","status":"publish","type":"post","link":"https:\/\/www.crossfitoneworld.com\/wod-october-12-2017-thursday\/","title":{"rendered":"WOD October 12, 2017 (Thursday)"},"content":{"rendered":"<p>Skill Work: EMOM 6 Mins<br \/>\n4 ring dips<br \/>\n4 strict pull ups<\/p>\n<p>Weightlifting: Bear Complex<br \/>\nEMOM 10 mins 1 bear complex, start at 65% of your best Clean and Jerk and work up as you feel comfortable.<\/p>\n<p>Bear Complex Movement:<\/p>\n<ul>\n<li>Power Clean<\/li>\n<li>Front Squat<\/li>\n<li>Push Press<\/li>\n<li>Back Squat<\/li>\n<li>Second Push Press<\/li>\n<\/ul>\n<p>Be careful on re-racking the barbell to your back from overhead, you want to come on to your toes and soften the load on your back as it hits your traps<\/p>\n<p>WOD: (AMRAP &#8211; Rounds and Reps)<br \/>\nAMRAP 15 Minutes<\/p>\n<ul>\n<li>20 pull ups rx+ chest to bar<\/li>\n<li>800 meter run<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Skill Work: EMOM 6 Mins 4 ring dips 4 strict pull ups Weightlifting: Bear Complex EMOM 10 mins 1 bear complex, start at 65% of your best Clean and Jerk and work up as you feel comfortable. Bear Complex Movement: Power Clean Front Squat Push Press Back Squat Second Push Press Be careful on re-racking [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":9781,"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-9779","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wod"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.crossfitoneworld.com\/wp-content\/uploads\/2017\/10\/WOD_2017_10-12.jpg?fit=6000%2C4000&ssl=1","_links":{"self":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/9779","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=9779"}],"version-history":[{"count":1,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/9779\/revisions"}],"predecessor-version":[{"id":9780,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/9779\/revisions\/9780"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/media\/9781"}],"wp:attachment":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/media?parent=9779"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/categories?post=9779"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/tags?post=9779"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}