{"id":37933,"date":"2021-06-10T05:49:10","date_gmt":"2021-06-10T09:49:10","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=37933"},"modified":"2021-06-10T05:49:10","modified_gmt":"2021-06-10T09:49:10","slug":"thursday-06-10-2021","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2021\/06\/10\/thursday-06-10-2021\/","title":{"rendered":"Thursday 06.10.2021"},"content":{"rendered":"<p><strong><span style=\"color: #cc0000;\">Warm-up Drills<\/span><\/strong><br \/>\nI. Run 400m<br \/>\nII. Dynamic Series &amp; Foam Rolling<br \/>\nIV. Mobility Drills<\/p>\n<p><strong><span style=\"color: #cc0000;\">Impact\/Focus: Rope &amp; Rings EMOTM Double-Stack<\/span><\/strong><br \/>\nComplete the following every minute on the minute, alternating between the tasks respectively each interval.<\/p>\n<p>6 Rounds, on the :75 seconds of<br \/>\nOdd Minutes: 1 to 2 reps x Rope Climbs (technique emphasis)<br \/>\nEven Minutes: 7 to 10 reps x Rings Dips<\/p>\n<p>Notes: Scale to Ring Rows for Rope Climbs at 7 to 10 strict reps per interval. Ring Dips may scale to 7 x Push-ups with a :10 second Ring Support Hold or 10 x Push-ups. Rx+ is a legless rope climb and strict Ring Dips x 10 reps, weighted as needed.<\/p>\n<p>Post scores to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">&#8220;Haywire&#8221;<\/span><\/strong><br \/>\nComplete or time versus a 15:00 time cap<br \/>\nRun 800m<br \/>\nThen in the time remaining before the time cap<br \/>\n1-1-1-1-1-1-1 x Rope Climb<br \/>\n21-18-15-12-9-6 x Ring Dips<br \/>\n21-18-15-12-9-6 x Box Jump Overs (24\/20&#8221;)<\/p>\n<p>Notes:<\/p>\n<p>Scale Rope Climbs to 10 reps of Ring Rows, as strict as possible. Ring Dips may scale to Push-ups at 1:1 reps for today. Run distance and Box Jump height may be adjusted as needed.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. Run 400m II. Dynamic Series &amp; Foam Rolling IV. Mobility Drills Impact\/Focus: Rope &amp; Rings EMOTM Double-Stack Complete the following every minute on the minute, alternating between the tasks respectively each interval. 6 Rounds, on the :75 seconds of Odd Minutes: 1 to 2 reps x Rope Climbs (technique emphasis) Even Minutes: &#8230; <a title=\"Thursday 06.10.2021\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2021\/06\/10\/thursday-06-10-2021\/\" aria-label=\"More on Thursday 06.10.2021\">Read more<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"generate_page_header":"","footnotes":"","_jetpack_memberships_contains_paid_content":false},"categories":[7],"tags":[],"table_tags":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/37933"}],"collection":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/comments?post=37933"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/37933\/revisions"}],"predecessor-version":[{"id":37934,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/37933\/revisions\/37934"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=37933"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=37933"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=37933"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=37933"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}