{"id":1116,"date":"2023-10-12T22:00:00","date_gmt":"2023-10-12T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1116"},"modified":"2023-10-12T22:00:00","modified_gmt":"2023-10-12T22:00:00","slug":"partner-wod-5","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2023\/10\/12\/partner-wod-5\/","title":{"rendered":"Partner WOD"},"content":{"rendered":"

Station 28 – 1klasse – S\u00f8lsted<\/h2>\n

<\/p>\n

Metcon (AMRAP – Rounds)<\/h3>\n

YGIG:
\n
5\/3 min sektioner, kan i gennemf\u00f8re dem alle sammen?<\/p>\n

(0-5min.)
\n
5 min Wtd Plank 10kg<\/p>\n

(5-10min.)
\n
120 Russian KB Swings 32\/24<\/p>\n

(10-15min.)
\n
800m Run<\/p>\n

(15-20min.)
\n
100 Single DB Box Step Ups 20″ 22,5\/15kg<\/p>\n

(20-25min.)
\n
50 Cal AB<\/p>\n

Samme prencip men nu med 3 min intervaller:<\/p>\n

(25-28min.)
\n
3 min wtd Plank 15 kg<\/p>\n

(28-31min.)
\n
70 Russian KB Swings 32\/24<\/p>\n

(31-34min.)
\n
600m Run<\/p>\n

(34-37min.)
\n
60 Single DB Box Step Ups<\/p>\n

(37-40min)
\n
40 Cal AB<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Station 28 – 1klasse – S\u00f8lsted Metcon (AMRAP – Rounds) YGIG: 5\/3 min sektioner, kan i gennemf\u00f8re dem alle sammen? (0-5min.) 5 min Wtd Plank 10kg (5-10min.) 120 Russian KB Swings 32\/24 (10-15min.) 800m Run (15-20min.) 100 Single DB Box Step Ups 20″ 22,5\/15kg (20-25min.) 50 Cal AB Samme prencip men nu med 3 min […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1116","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1116","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/comments?post=1116"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1116\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1116"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1116"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1116"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}