{"id":2153,"date":"2019-04-01T12:46:58","date_gmt":"2019-04-01T09:46:58","guid":{"rendered":"http:\/\/crossfitsln.com\/?p=2153"},"modified":"2019-04-01T11:52:21","modified_gmt":"2019-04-01T08:52:21","slug":"2-4-tiistai","status":"publish","type":"post","link":"https:\/\/www.crossfitsln.com\/?p=2153","title":{"rendered":"2.4 Tiistai"},"content":{"rendered":"\n<p>Pull Up <\/p>\n\n\n\n<p>A = Leuanvedot jo hallussa <\/p>\n\n\n\n<p>B = Leuanveto ei viel\u00e4 niin hallussa <\/p>\n\n\n\n<p>A. Wide Grip Pull up 5 x 5 rep <\/p>\n\n\n\n<p>+ max rep Chin up joka setin j\u00e4lkeen <\/p>\n\n\n\n<p>*rest 2 min joka setin j\u00e4lkeen <\/p>\n\n\n\n<p>B. Pull up Progressio <\/p>\n\n\n\n<p>Banded Wide Grip Pull Up + max pull up hold <\/p>\n\n\n\n<p>*rest 2 min <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Metcon <\/p>\n\n\n\n<p>3 &#8211; 4 setti\u00e4 <\/p>\n\n\n\n<p>16 (8+8) \u00a8Heavy\u00a8 Kb Bent Over Row <\/p>\n\n\n\n<p>16 Banded face pull  <\/p>\n\n\n\n<p>5 &#8211; 10 Tempo Push up (hitaasti alas , r\u00e4j\u00e4ht\u00e4v\u00e4sti yl\u00f6s) <\/p>\n\n\n\n<p>15 &#8211; 30 sec L-Sit Hold <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pull Up A = Leuanvedot jo hallussa B = Leuanveto ei viel\u00e4 niin hallussa A. Wide Grip Pull up 5 x 5 rep + max rep Chin up joka setin j\u00e4lkeen *rest 2 min joka setin j\u00e4lkeen B. Pull up Progressio Banded Wide Grip Pull Up + max pull up hold *rest 2 min Metcon&#8230;<\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-2153","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/2153","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2153"}],"version-history":[{"count":3,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/2153\/revisions"}],"predecessor-version":[{"id":2178,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/2153\/revisions\/2178"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2153"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2153"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2153"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}