{"id":289,"date":"2009-06-16T20:55:00","date_gmt":"2009-06-17T03:55:00","guid":{"rendered":"https:\/\/swordfighter.org\/trainingjournal\/2009\/06\/16\/20\/289\/"},"modified":"2023-10-24T00:08:01","modified_gmt":"2023-10-24T07:08:01","slug":"wcos-53","status":"publish","type":"post","link":"https:\/\/swordfighter.org\/trainingjournal\/2009\/06\/16\/20\/289\/","title":{"rendered":"WCoS"},"content":{"rendered":"<p>Class with Sabrina, Chris and Nate. Stretch and body builders, then requirements twice through, changing partners. I worked with Nate initially as it was his first time back about seven months, then I paired him with Sabrina and I worked with Chris. After a break, I setup three stations that we rotated through: one pair doing Refined Strikes twice each set the rotation pace, the other two were on the thrust rings or Balance 1 &#038; 2 (raised 6&#215;6, raised flattened caber, four bricks on end). Finished with machine drill for head cuts and then any of head or either neck.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Class with Sabrina, Chris and Nate. Stretch and body builders, then requirements twice through, changing partners. I worked with Nate initially as it was his first time back about seven months, then I paired him with Sabrina and I worked with Chris. After a break, I setup three stations that we rotated through: one pair [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[9,6],"class_list":["post-289","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-redding-dojo","tag-wcos"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/289","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/comments?post=289"}],"version-history":[{"count":1,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/289\/revisions"}],"predecessor-version":[{"id":2201,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/289\/revisions\/2201"}],"wp:attachment":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/media?parent=289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/categories?post=289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/tags?post=289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}