{"id":1278,"date":"2026-04-09T00:53:00","date_gmt":"2026-04-08T23:53:00","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=1278"},"modified":"2026-04-06T19:56:59","modified_gmt":"2026-04-06T18:56:59","slug":"thursday-04-09-26","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2026\/04\/09\/thursday-04-09-26\/","title":{"rendered":"Thursday 04.09.26"},"content":{"rendered":"Class Times: 6am &#038; 5:30pm<br \/><br \/>A. 2 rounds<br \/>20 banded pull apart<br \/>18 cal row<br \/>16 banded chest press<br \/>14 air squat<br \/>12 burpees<br \/><br \/>B. <br \/>5&#215;5 pendlay row<br \/>5&#215;5 barbell floor press<br \/><br \/>C Team of 3<br \/>10 minute amrap<br \/>P1: 2 bar muscle up<br \/>4 t2b<br \/>6 wall ball 30\/20<br \/><br \/>P2: 15\/10 cal ride<br \/>P3: 12\/10 cal ski<br \/><br \/>Rest 1 minute<br \/><br \/>10 minute amrap<br \/>P1: 2 wall walk<br \/>4 burpee to target<br \/>6 wall ball ground to overhead<br \/><br \/>P2: 15\/12 cal row<br \/>P3: 1 lap run<br \/><br \/>Flow: Each partner starts at one of the stations, rotating through to the next station when work is completed. Gymnastics moves to bike, bike to ski, ski to gymnastics.<br \/>","protected":false},"excerpt":{"rendered":"<p>Class Times: 6am &#038; 5:30pm A. 2 rounds20 banded pull [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":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}},"categories":[1],"tags":[],"class_list":["post-1278","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"aioseo_notices":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","uagb_featured_image_src":{"full":false,"thumbnail":false,"medium":false,"medium_large":false,"large":false,"1536x1536":false,"2048x2048":false,"woocommerce_thumbnail":false,"woocommerce_single":false,"woocommerce_gallery_thumbnail":false},"uagb_author_info":{"display_name":"bandito18@yahoo.com","author_link":"https:\/\/pwrnglry.com\/index.php\/author\/bandito18yahoo-com\/"},"uagb_comment_info":0,"uagb_excerpt":"Class Times: 6am &#038; 5:30pm A. 2 rounds20 banded pull [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1278","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/comments?post=1278"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1278\/revisions"}],"predecessor-version":[{"id":1280,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1278\/revisions\/1280"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=1278"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=1278"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=1278"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}