{"id":922,"date":"2025-11-12T18:47:12","date_gmt":"2025-11-12T18:47:12","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=922"},"modified":"2025-11-12T18:47:14","modified_gmt":"2025-11-12T18:47:14","slug":"wednesday","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/11\/12\/wednesday\/","title":{"rendered":"Wednesday"},"content":{"rendered":"\n<p>Classes: 5:30pm Only<\/p>\n\n\n\n<p>A.Row 500<br>2 Rds<br>10 KB SDHP<br>10 Plank Shoulder Touches<br>10 Mtn Climbers<\/p>\n\n\n\n<p>Then<br>1:00 Disclocate<br>3\/3 WGS<br>1:00 OH Band<\/p>\n\n\n\n<p>B. Strict Press<br>4@60%, 3@65%, 2@70%<br>4@65%, 3@70%, 2@75%<br>4@70%, 3@75%, 2@80%<br>Hold last rep overhead at 80% for time<\/p>\n\n\n\n<p>C. DEATH BY SLAMBALL<br>Slamball start with 15<br>Add 1 rep each minute until you are unable to complete the required reps inside the minute.<br>5 Burpee EMOM once you are out until the last athlete is out.<\/p>\n\n\n\n<p>ICING<br>100 Banded Face Pulls<br>100ft Farmers Carry (50\/35)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Classes: 5:30pm Only A.Row 5002 Rds10 KB SDHP10 Plank Shoulder [&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-922","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":1,"uagb_excerpt":"Classes: 5:30pm Only A.Row 5002 Rds10 KB SDHP10 Plank Shoulder [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/922","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=922"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/922\/revisions"}],"predecessor-version":[{"id":924,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/922\/revisions\/924"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=922"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=922"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=922"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}