{"id":1165,"date":"2023-11-12T23:00:00","date_gmt":"2023-11-12T23:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1165"},"modified":"2023-11-12T23:00:00","modified_gmt":"2023-11-12T23:00:00","slug":"1klasse-soelsted-mon-nov-20","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2023\/11\/12\/1klasse-soelsted-mon-nov-20\/","title":{"rendered":"1klasse – S\u00f8lsted – Mon, Nov 20"},"content":{"rendered":"

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

<\/p>\n

DB Cyclist Suitcase Squat (6 Rounds for weight)<\/h3>\n

Every 1:30 Min x 6 Sets
\n
15-10-5-5-10-15 DB Cyclist Suitcase Squat
\n
*de sidste 5-10-15 skal v\u00e6re tungere end de f\u00f8rste 15-10-5<\/p>\n

S\u00e5 f.eks:
\n
set 1: 15 rep @ 10kg
\n
set 2: 10 rep @ 15kg
\n
set 3: 5 rep @ 20kg
\n
set 4: 5 rep @ 22,5kg
\n
set 5: 10 rep @ 17,5kg
\n
set 6: 15 rep @ 12,5kg<\/em><\/em><\/em><\/p>\n

Lunges (No Measure)<\/h3>\n

Every 1:30 x 3 Set
\n
16-20 DB Suitcase Long Step Lunges<\/em><\/em><\/em><\/p>\n

MetCon (AMRAP – Reps)<\/h3>\n

AMRAP x 12 MIN
\n
2 Shuttle Run (10+10m=1)
\n
6 Clapping Push Ups
\n
2 Shuttle Run (10+10m=1)
\n
20 Alt DB Hang Snatch<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Station 28 – 1klasse – S\u00f8lsted DB Cyclist Suitcase Squat (6 Rounds for weight) Every 1:30 Min x 6 Sets 15-10-5-5-10-15 DB Cyclist Suitcase Squat *de sidste 5-10-15 skal v\u00e6re tungere end de f\u00f8rste 15-10-5 S\u00e5 f.eks: set 1: 15 rep @ 10kg set 2: 10 rep @ 15kg set 3: 5 rep @ 20kg […]<\/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-1165","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1165","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=1165"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1165\/revisions"}],"predecessor-version":[{"id":1182,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1165\/revisions\/1182"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1165"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1165"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1165"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}