{"id":1624,"date":"2024-07-11T22:00:00","date_gmt":"2024-07-11T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1624"},"modified":"2024-07-11T22:00:00","modified_gmt":"2024-07-11T22:00:00","slug":"1klasse-soelsted-fri-jul-19","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/07\/11\/1klasse-soelsted-fri-jul-19\/","title":{"rendered":"1klasse &#8211; S\u00f8lsted &#8211; Fri, Jul 19"},"content":{"rendered":"<h2>Station 28 &#8211; 1klasse &#8211; S\u00f8lsted<\/h2>\n<p><\/p>\n<h3>Warm Up (FBB Hinge) (No Measure)<\/h3>\n<p>2 Sets Each, YGIG<br \/>\n<br \/>12 Ostrich Walk<br \/>\n<br \/>30 sek Squat Hold<br \/>\n<br \/>12 Air Squat<br \/>\n<br \/>5 Full Squat Burpee<br \/>\n<br \/>*Partner Bike\/Row<\/em><\/em><\/em><\/p>\n<h3>Deadlift<\/h3>\n<p><\/em><\/em><em>Every 3 min x 4 Sets<br \/>\n<br \/>X Deficit Sumo Deadlift @20X0<br \/>\n<br \/>10 HEAVY KBS<\/p>\n<p>Set 1: 10 rep @50&#37;<br \/>\n<br \/>Set 2: 10 rep @60&#37;<br \/>\n<br \/>Set 3: 8 rep @65&#37;<br \/>\n<br \/>Set 4: 6 @75&#37;<\/p>\n<p>*&#37; af 1RM Deadlift<\/em><\/p>\n<h3>Functional Bodybuilding (No Measure)<\/h3>\n<p>EMOM x 9<br \/>\n<br \/>1: 12 DB Curls @30X0<br \/>\n<br \/>2: 6-8 (wtd) Deficit Push Up @30X0<br \/>\n<br \/>3: 20-30 sek Ring Plank<\/em><\/em><\/em><\/p>\n<h3>Conditioning (Midline) (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>AMRAP x 7 min<br \/>\n<br \/>2-4-6-8-10-12\u2026.<br \/>\n<br \/>(wtd) Hang Tuck Ups<br \/>\n<br \/>6 Box Step Ups mellem hver set<br \/>\n<br \/>+<br \/>\n<br \/>AMRAP x 7 min<br \/>\n<br \/>2-4-6-8-10-12\u2026.<br \/>\n<br \/>Plate Turkish Sit Ups<br \/>\n<br \/>4\/3 Cal Devil Bike mellem hver set<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; 1klasse &#8211; S\u00f8lsted Warm Up (FBB Hinge) (No Measure) 2 Sets Each, YGIG 12 Ostrich Walk 30 sek Squat Hold 12 Air Squat 5 Full Squat Burpee *Partner Bike\/Row Deadlift Every 3 min x 4 Sets X Deficit Sumo Deadlift @20X0 10 HEAVY KBS Set 1: 10 rep @50&#37; Set 2: 10 [&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-1624","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1624","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=1624"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1624\/revisions"}],"predecessor-version":[{"id":1732,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1624\/revisions\/1732"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1624"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1624"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1624"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}