{"id":2867,"date":"2019-09-20T19:31:11","date_gmt":"2019-09-20T16:31:11","guid":{"rendered":"https:\/\/crossfitserdika.com\/?p=2867"},"modified":"2019-09-20T19:38:42","modified_gmt":"2019-09-20T16:38:42","slug":"runs-and-skips","status":"publish","type":"post","link":"https:\/\/crossfitserdika.com\/en\/2019\/09\/20\/runs-and-skips\/","title":{"rendered":"Runs and Skips"},"content":{"rendered":"

In the first 5 min., perform:
\nRun 400 m
\n100 Double-unders<\/p>\n

In the second 5 min., perform:
\nRun 300 m
\n75 Double-unders
\n30 KB Swings (24\/16 kg)<\/p>\n

In the third 5 min., perform:
\nRun 200 m
\n50 Double-unders
\n20 KB Swings
\n8 Wall Climbs<\/p>\n

In the fourth 5 min., perform:
\nRun 100 m
\n25 Double-unders
\n10 KB Swings
\n4 Wall Climbs
\nAMRAP 5 min.<\/p>\n","protected":false},"excerpt":{"rendered":"

In the first 5 min., perform: Run 400 m 100 Double-unders In the second 5 min., perform: Run 300 m 75 Double-unders 30 KB Swings (24\/16 kg) In the third 5 min., perform: Run 200 m 50 Double-unders 20 KB Swings 8 Wall Climbs In the fourth 5 min., perform: Run 100 m 25 Double-unders 10 KB Swings 4 Wall Climbs AMRAP 5 min.<\/p>\n","protected":false},"author":3,"featured_media":2843,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[3],"tags":[],"yoast_head":"\nRuns and Skips - CrossFit Serdika - \u041a\u0440\u043e\u0441\u0444\u0438\u0442 \u0432 \u0441\u044a\u0440\u0446\u0435\u0442\u043e \u043d\u0430 \u0421\u043e\u0444\u0438\u044f<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/crossfitserdika.com\/2019\/09\/20\/runs-and-skips\/\" \/>\n<meta property=\"og:locale\" content=\"bg_BG\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Runs and Skips - CrossFit Serdika - \u041a\u0440\u043e\u0441\u0444\u0438\u0442 \u0432 \u0441\u044a\u0440\u0446\u0435\u0442\u043e \u043d\u0430 \u0421\u043e\u0444\u0438\u044f\" \/>\n<meta property=\"og:description\" content=\"In the first 5 min., perform: Run 400 m 100 Double-unders In the second 5 min., perform: Run 300 m 75 Double-unders 30 KB Swings (24\/16 kg) In the third 5 min., perform: Run 200 m 50 Double-unders 20 KB Swings 8 Wall Climbs In the fourth 5 min., perform: Run 100 m 25 Double-unders 10 KB Swings 4 Wall Climbs AMRAP 5 min.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/crossfitserdika.com\/en\/2019\/09\/20\/runs-and-skips\/\" \/>\n<meta property=\"og:site_name\" content=\"CrossFit Serdika - \u041a\u0440\u043e\u0441\u0444\u0438\u0442 \u0432 \u0441\u044a\u0440\u0446\u0435\u0442\u043e \u043d\u0430 \u0421\u043e\u0444\u0438\u044f\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/crossfitserdika\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-09-20T16:31:11+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-09-20T16:38:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/crossfitserdika.com\/wp-content\/uploads\/2019\/09\/1909.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"768\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Roman Atanasov\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Roman Atanasov\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/crossfitserdika.com\/en\/2019\/09\/20\/runs-and-skips\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/crossfitserdika.com\/en\/2019\/09\/20\/runs-and-skips\/\"},\"author\":{\"name\":\"Roman Atanasov\",\"@id\":\"https:\/\/crossfitserdika.com\/#\/schema\/person\/1d5d144dcf1715d4323250a9abab84d6\"},\"headline\":\"Runs and Skips\",\"datePublished\":\"2019-09-20T16:31:11+00:00\",\"dateModified\":\"2019-09-20T16:38:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/crossfitserdika.com\/en\/2019\/09\/20\/runs-and-skips\/\"},\"wordCount\":48,\"publisher\":{\"@id\":\"https:\/\/crossfitserdika.com\/#organization\"},\"articleSection\":[\"WOD\"],\"inLanguage\":\"bg-BG\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/crossfitserdika.com\/en\/2019\/09\/20\/runs-and-skips\/\",\"url\":\"https:\/\/crossfitserdika.com\/en\/2019\/09\/20\/runs-and-skips\/\",\"name\":\"Runs and Skips - 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