{"id":9139,"date":"2025-10-02T21:00:00","date_gmt":"2025-10-03T03:00:00","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9139"},"modified":"2025-10-02T18:09:04","modified_gmt":"2025-10-03T00:09:04","slug":"10-3-25","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9139","title":{"rendered":"10\/3\/25"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Warm Up:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Warmy+ <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tabata, 3 rds., of:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Reverse lunges <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Push ups<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Wall balls<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plank holds<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Xfit WOD:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">25,20,15,10,5, for time of:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Wall ball cleans + KB swings (53\/35)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">KB squats + Pull ups<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One athlete works at a time, however, during Wall ball cleans and KB swings, the partner who&#8217;s not working holds a plank and during KB squats and pull ups, partner holds bottom position squat. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Couch stretch 2&#215;2 each leg.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: Warmy+ Tabata, 3 rds., of: Reverse lunges Push ups Wall balls Plank holds Xfit WOD: 25,20,15,10,5, for time of: Wall ball cleans + KB swings (53\/35) KB squats + Pull ups One athlete works at a time, however, during Wall ball cleans and KB swings, the partner who&#8217;s not working holds a plank [&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-9139","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2np","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9139","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=9139"}],"version-history":[{"count":1,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9139\/revisions"}],"predecessor-version":[{"id":9140,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9139\/revisions\/9140"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9139"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}