{"id":1757,"date":"2024-07-30T22:00:00","date_gmt":"2024-07-30T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/index.php\/2024\/07\/30\/1klasse-soelsted-wed-aug-7\/"},"modified":"2024-07-30T22:00:00","modified_gmt":"2024-07-30T22:00:00","slug":"1klasse-soelsted-wed-aug-7","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/07\/30\/1klasse-soelsted-wed-aug-7\/","title":{"rendered":"1klasse &#8211; S\u00f8lsted &#8211; Wed, Aug 7"},"content":{"rendered":"<h2>Station 28 &#8211; 1klasse &#8211; S\u00f8lsted<\/h2>\n<p><\/p>\n<h3>Warm Up (FBB Lower) (No Measure)<\/h3>\n<p>1 min Cardio + 10 sek Sprint<br \/>\n<br \/>10 Cobra Kang Squat<br \/>\n<br \/>16 Short Step Walking Lunge<br \/>\n<br \/>+<br \/>\n<br \/>1 min Cardio + 10 sek Sprint<br \/>\n<br \/>8 Barbell Kang Squat<br \/>\n<br \/>16 DB Short Step Walking Lunge<\/em><\/em><\/em><\/p>\n<h3>Back Squat<\/h3>\n<p><\/em><\/em><em>Every 2 min x 5 Sets<br \/>\n<br \/>X Back Squat @20X0<\/p>\n<p>Set 1: 5 rep @60&#37;<br \/>\n<br \/>Set 2: 5 rep @80&#37;<br \/>\n<br \/>Set 3: 3 rep @85&#37;<br \/>\n<br \/>Set 4: AMRAP @90&#37;<br \/>\n<br \/>Set 5: AMRAP @80&#37;<\/em><\/p>\n<h3>Functional Bodybuilding (3 Rounds for weight)<\/h3>\n<p>Every 2:30 x 3 Sets<br \/>\n<br \/>8-12 DB Bent Over Row @21X1<br \/>\n<br \/>8-12 Chin Ups @21X1<\/em><\/em><\/em><\/p>\n<h3>Conditioning (7-15 min) (4 Rounds for time)<\/h3>\n<p>Every 3:30 x 4 Sets<br \/>\n<br \/>20 sek Row SPRINT<br \/>\n<br \/>8 Devil Press<br \/>\n<br \/>8 Push Press<br \/>\n<br \/>15-30 sek ea Star Plank<\/p>\n<p>DB&#8217;s: 15\/10 &#8211; 22,5\/15<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; 1klasse &#8211; S\u00f8lsted Warm Up (FBB Lower) (No Measure) 1 min Cardio + 10 sek Sprint 10 Cobra Kang Squat 16 Short Step Walking Lunge + 1 min Cardio + 10 sek Sprint 8 Barbell Kang Squat 16 DB Short Step Walking Lunge Back Squat Every 2 min x 5 Sets X [&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-1757","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1757","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=1757"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1757\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1757"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1757"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1757"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}