{"id":46997,"date":"2019-08-25T17:33:03","date_gmt":"2019-08-25T15:33:03","guid":{"rendered":"https:\/\/josjos.se\/blog\/?p=46997"},"modified":"2019-08-25T17:33:03","modified_gmt":"2019-08-25T15:33:03","slug":"dagens-wod","status":"publish","type":"post","link":"https:\/\/www.josjos.se\/blog\/2019\/08\/25\/dagens-wod\/","title":{"rendered":"Dagens WOD"},"content":{"rendered":"<p>Idag var det \u00e5terigen dags f\u00f6r mig och Joel att tr\u00e4na. Jag var r\u00e4tt m\u00f6r i kroppen efter att verkligen ha dragit ig\u00e5ng den h\u00e4r veckan (tis &amp; fre &#8211; crossfit, ons &amp; l\u00f6r &#8211; gr\u00e4smattetr\u00e4ning) men vem vill banga lixom?<\/p>\n<p>Cardio stod p\u00e5 schemat och de hade lagt upp ett skojigt pass vill jag lova.<\/p>\n<ul>\n<li>Kort uppv\u00e4rmning<\/li>\n<li>5 minuter rodd (hann drygt 1000 m)<\/li>\n<li>Vi fick 25 minuter p\u00e5 oss att k\u00f6ra f\u00f6ljande:\n<ul>\n<li>F\u00e5 ihop 40 kalorier p\u00e5 en assault bike<\/li>\n<li>21 <a href=\"https:\/\/aktivtraning.se\/traning\/styrketraning\/styrkeovningar\/thrusters\">thrusters<\/a> (hade hantlar p\u00e5 6 kg)<\/li>\n<li>21 swingar (hade 10 kg tror jag)<\/li>\n<li>21 burpess (med hopp \u00f6ver kettlebellen ist\u00e4llet f\u00f6r vanligt hopp)<\/li>\n<li>400 meter p\u00e5 ski-maskin (typ stakning)<\/li>\n<li>15\u00a0thrusters<\/li>\n<li>15 swingar<\/li>\n<li>15 burpess<\/li>\n<li>400 meter p\u00e5 l\u00f6pband<\/li>\n<li>9 thrusters<\/li>\n<li>9 swingar<\/li>\n<li>9 burpees<\/li>\n<\/ul>\n<\/li>\n<li>Efter lite vila gjorde 12 min amrap (as many rounds as possible) av\n<ul>\n<li>80 hopprepshopp<\/li>\n<li>5 pullups (vi gjorde i ringar och man stod i typ 45 grader)<\/li>\n<li>10 kn\u00e4b\u00f6j<\/li>\n<li>15 situps (med st\u00f6d i svanken &#8211; fast butterfly)<\/li>\n<\/ul>\n<\/li>\n<li>N\u00e4r man var klar och hade tid kvar fick man ro s\u00e5 l\u00e5ngt man kunde. Jag hann ro en minut&#8230; tror jag hann 200 meter ungef\u00e4r.<\/li>\n<\/ul>\n<p>Efter huvuddelen (25 min) var jag helt slut och t\u00e4nkte n\u00e4stan banga sista (klockan var dessutom r\u00e4tt mycket) men k\u00f6rde och det k\u00e4ndes \u00f6verraskande bra.<\/p>\n<p>Sen har jag iofs varit helt slut resten av dagen&#8230;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Idag var det \u00e5terigen dags f\u00f6r mig och Joel att tr\u00e4na. Jag var r\u00e4tt m\u00f6r i kroppen efter att verkligen ha dragit ig\u00e5ng den h\u00e4r veckan (tis &amp; fre &#8211; crossfit, ons &amp; l\u00f6r &#8211; gr\u00e4smattetr\u00e4ning) men vem vill banga lixom? Cardio stod p\u00e5 schemat och de hade lagt upp ett skojigt pass vill jag [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":true,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[6],"tags":[809,9],"class_list":["post-46997","post","type-post","status-publish","format-standard","hentry","category-vardagen","tag-crossfit","tag-joel"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/posts\/46997","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/comments?post=46997"}],"version-history":[{"count":0,"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/posts\/46997\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/media?parent=46997"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/categories?post=46997"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/tags?post=46997"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}