{"id":1312,"date":"2024-01-30T23:00:00","date_gmt":"2024-01-30T23:00:00","guid":{"rendered":"http:\/\/station28.dk\/index.php\/2024\/01\/30\/1klasse-soelsted-wed-feb-7\/"},"modified":"2024-01-30T23:00:00","modified_gmt":"2024-01-30T23:00:00","slug":"1klasse-soelsted-wed-feb-7","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/01\/30\/1klasse-soelsted-wed-feb-7\/","title":{"rendered":"1klasse &#8211; S\u00f8lsted &#8211; Wed, Feb 7"},"content":{"rendered":"<h2>Station 28 &#8211; 1klasse &#8211; S\u00f8lsted<\/h2>\n<p><\/p>\n<h3>Opvarmning (No Measure)<\/h3>\n<p>2 Rounds<br \/>\n<br \/>10ea Band Pull Down Complex<br \/>\n<br \/>10ea Wrist Lean Complex<br \/>\n<br \/>+<br \/>\n<br \/>2 Rounds<br \/>\n<br \/>8 Scapula Pull Ups<br \/>\n<br \/>20 sek HS-Hold<br \/>\n<br \/>+<br \/>\n<br \/>5 min til at varme op til den sv\u00e6rhedsgrad du vil k\u00f8re 10 Pull Ups og 10 HSPU med, samt klarg\u00f8re til evt sv\u00e6rhedgrads stigninger.<\/em><\/em><\/em><\/p>\n<h3>Weighted Pull-ups<\/h3>\n<p><\/em><\/em><em> Every 75 sek x 4 Set<br \/>\n<br \/>1: 10-8-6-4 Strict (Pike) HSPU<br \/>\n<br \/>2: 10-8-6-4 Strict (wtd) Pull Ups<\/p>\n<p>*hvis muligt s\u00e5 \u00f8g sv\u00e6rhedsgrad hver set. alle set skal v\u00e6re UB.<br \/>\n<br \/>** s\u00e5 alts\u00e5 et set 1: 10 reps, set 2: 8 reps, set 3: 6 reps og set 4: 4 reps<br \/>\n<br \/>*** Se om du kan g\u00f8re det lidt &#8220;tungere&#8221; eller med mere kontrol end i sidste uge<\/em><\/p>\n<h3>Mixed Conditioning (4 Rounds for time)<\/h3>\n<p>EMOM x 16 min<br \/>\n<br \/>1: AMRAP DU<br \/>\n<br \/>2: AMRAP HR Push Ups<br \/>\n<br \/>3: AMRAP SA DB Thruster 15\/10 &#8211; 20\/15<br \/>\n<br \/>4: Pause<\/p>\n<p>*Score er den runde med laveste antal reps<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; 1klasse &#8211; S\u00f8lsted Opvarmning (No Measure) 2 Rounds 10ea Band Pull Down Complex 10ea Wrist Lean Complex + 2 Rounds 8 Scapula Pull Ups 20 sek HS-Hold + 5 min til at varme op til den sv\u00e6rhedsgrad du vil k\u00f8re 10 Pull Ups og 10 HSPU med, samt klarg\u00f8re til evt sv\u00e6rhedgrads [&hellip;]<\/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-1312","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1312","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=1312"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1312\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1312"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1312"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1312"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}