{"id":40243,"date":"2022-02-18T04:59:47","date_gmt":"2022-02-18T09:59:47","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=40243"},"modified":"2022-02-18T04:59:47","modified_gmt":"2022-02-18T09:59:47","slug":"friday-02-18-2022","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2022\/02\/18\/friday-02-18-2022\/","title":{"rendered":"Friday 02.18.2022"},"content":{"rendered":"
\"\"<\/a>
CONGRATULATIONS ONRAMPERS! YESSSSS!<\/em><\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nI. Row 500m
\nII. 2 Rounds of
\n10 x Hollow Rocks
\n10 x Banded Pull Aparts
\n10 x Seal Stretch to Down Dog
\nII. Dynamics & Mobility<\/p>\n

Impact\/Focus: Handstand Push-ups & Inversion Intervals<\/span><\/strong>
\nWork to accomplish each task in the first :30 seconds before resting the remainder of the minute.<\/p>\n

Minutes 1,2,3 & 4:
\nStatic Handstand Holds x :10 to :15 seconds<\/p>\n

Minutes 5,6,7 & 8:
\nHandstand Push-ups x 5-10 reps, strict or kipping<\/p>\n

Minutes 9,10,11 & 12:
\nFun Freestyle Skills
\nKicking up to holds, Shoulder Taps, Freestanding Holds & Handstand Walks.<\/p>\n

Post scores to comments.<\/p>\n

“SHHHHHWARMA” <\/span><\/strong><\/p>\n

2 Person Partner WOD
\nComplete 9 Minute AMRAP, 2 Minute Rest, 9 Minute AMRAP of the following tasks. One partner holds for the other to perform the work. Score as Rounds\/Reps completed in one continuous total.<\/p>\n

Partner A: Row 24\/18kcal
\nPartner B: Plank Hold<\/p>\n

Partner B: 30 x Wallball
\nPartner A: Hang From Pull-up Bar<\/p>\n

Partner A: Bear Crawl 100ft
\nPartner B: Double KB Front Rack Hold<\/p>\n

Partner B: 30 x Slamball
\nPartner A: Air Squat Hold<\/p>\n

*Each Round athlete will switch and perform the opposite two holds\/moving tasks.<\/p>\n

Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-up Drills I. Row 500m II. 2 Rounds of 10 x Hollow Rocks 10 x Banded Pull Aparts 10 x Seal Stretch to Down Dog II. Dynamics & Mobility Impact\/Focus: Handstand Push-ups & Inversion Intervals Work to accomplish each task in the first :30 seconds before resting the remainder of the minute. Minutes 1,2,3 & … Read more<\/a><\/p>\n","protected":false},"author":2,"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\/40243"}],"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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/comments?post=40243"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/40243\/revisions"}],"predecessor-version":[{"id":40245,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/40243\/revisions\/40245"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=40243"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=40243"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=40243"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=40243"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}