{"id":807,"date":"2015-07-07T13:00:00","date_gmt":"2015-07-07T20:00:00","guid":{"rendered":"https:\/\/swordfighter.org\/trainingjournal\/2015\/07\/07\/13\/807\/"},"modified":"2023-10-24T00:06:02","modified_gmt":"2023-10-24T07:06:02","slug":"workout-9","status":"publish","type":"post","link":"https:\/\/swordfighter.org\/trainingjournal\/2015\/07\/07\/13\/807\/","title":{"rendered":"Workout"},"content":{"rendered":"<p>5min walking warmup<br \/>\nrepeat 4 times (30\/30):<br \/>\n &#8211; burpee: pushup\/pullup (alt 3rd rep was pushup, forward dip press, jump tuck due to someone else being on the pullup bar)<br \/>\n &#8211; reverse lunge (25lbs)<br \/>\n &#8211; gecko crawl (10lbs, difficult with round dumbells!)<br \/>\n3.5min walking cooldown<\/p>\n","protected":false},"excerpt":{"rendered":"<p>5min walking warmup repeat 4 times (30\/30): &#8211; burpee: pushup\/pullup (alt 3rd rep was pushup, forward dip press, jump tuck due to someone else being on the pullup bar) &#8211; reverse lunge (25lbs) &#8211; gecko crawl (10lbs, difficult with round dumbells!) 3.5min walking cooldown<\/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":[14],"class_list":["post-807","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-workout"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/807","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=807"}],"version-history":[{"count":1,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/807\/revisions"}],"predecessor-version":[{"id":1691,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/807\/revisions\/1691"}],"wp:attachment":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/media?parent=807"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/categories?post=807"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/tags?post=807"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}