{"id":9014,"date":"2025-06-29T20:45:54","date_gmt":"2025-06-30T02:45:54","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9014"},"modified":"2025-06-29T20:45:54","modified_gmt":"2025-06-30T02:45:54","slug":"6-30-25","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9014","title":{"rendered":"6\/30\/25"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Partner WOD: \u201cThe 30-30 Grind\u201d<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Time Cap:<\/strong> 30 Minutes<br \/><strong>Format:<\/strong> \u201cYou Go, I Go\u201d \u2013 Alternate every 30 seconds<br \/><strong>Total Rounds:<\/strong> 30 rounds per partner (15 minutes each)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Warmy+<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4&#215;4 Front Squats + 25 Jumping Jacks<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Workout Flow:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">This workout is broken into 5 cycles of 6 minutes each. Each cycle includes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>2 minutes of Wall Balls<\/strong> (alternate every 30s)<\/li>\n\n\n\n<li><strong>2 minutes of Ground-to-Overhead<\/strong> (95#\/65#, alternate every 30s)<\/li>\n\n\n\n<li><strong>2 minutes of Weighted Sit-Ups<\/strong> (with Abmat, alternate every 30s)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Repeat the above cycle 5 times = 30 minutes total.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cash Out: \u201cField Fire\u201d (Outdoor Finisher)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Time Cap:<\/strong> 5 Minutes<br \/><strong>Style:<\/strong> Partner \u201cYou Go, I Go\u201d<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cash Out Format:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Max Rounds in 5 Minutes:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50m Sprint Down<\/li>\n\n\n\n<li>5 Burpees at the cone<\/li>\n\n\n\n<li>50m Sprint Back<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><em>One partner completes a round while the other rests. Alternate until time is up.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Partner WOD: \u201cThe 30-30 Grind\u201d Time Cap: 30 MinutesFormat: \u201cYou Go, I Go\u201d \u2013 Alternate every 30 secondsTotal Rounds: 30 rounds per partner (15 minutes each) Warmy+ 4&#215;4 Front Squats + 25 Jumping Jacks Workout Flow: This workout is broken into 5 cycles of 6 minutes each. Each cycle includes: Repeat the above cycle 5 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[3],"tags":[],"class_list":["post-9014","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2lo","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9014","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9014"}],"version-history":[{"count":2,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9014\/revisions"}],"predecessor-version":[{"id":9016,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9014\/revisions\/9016"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9014"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}