{"id":1685,"date":"2011-12-14T06:00:16","date_gmt":"2011-12-14T11:00:16","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1685"},"modified":"2011-12-15T22:30:28","modified_gmt":"2011-12-16T03:30:28","slug":"specifics-wk-18-cf-team-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1685","title":{"rendered":"Specifics WK 1\/8 &#8211; CF Team Wed"},"content":{"rendered":"<p>Warm Up:<\/p>\n<ul>\n<li>mix to 6:13<\/li>\n<\/ul>\n<p>Set 1:<\/p>\n<ul>\n<li>3 x (25 FL Kick, 25 Choice Kick) on 1:10<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<p>3 x through &#8211;<\/p>\n<ul>\n<li>25 FS &#8211; 25 BK &#8211; 25 FS &#8211; 25 FL<\/li>\n<li>25 FS &#8211; 25 BK &#8211; 25 FS &#8211; 25 BR<\/li>\n<li>100 FS<br \/>\nAll on 30+ sec rest per 100<br \/>\nWork Stroke\/Turns<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>2 x 25 FS working Push-off and Break-Out<\/li>\n<li>75 FS for time<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: mix to 6:13 Set 1: 3 x (25 FL Kick, 25 Choice Kick) on 1:10 Set 2: 3 x through &#8211; 25 FS &#8211; 25 BK &#8211; 25 FS &#8211; 25 FL 25 FS &#8211; 25 BK &#8211; &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1685\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"_links":{"self":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1685"}],"collection":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1685"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1685\/revisions"}],"predecessor-version":[{"id":1686,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1685\/revisions\/1686"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1685"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1685"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1685"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}