Friday, May 24th, 2019
Gymnastics Holds: 3 Rounds for quality: You choose work to rest ratio that gives you the highest quality positions while maintaining a sustained unbroken effort!
40 on/ 20 off (2:1)
30 on/30 off (1:1)
Bent Knee Hollow Body Hold
– Keep lower back pressed into ground with shoulders off the floor
Superman Extension Hold
– Squeeze butt and legs together
Handstand Hold facing wall or Wall Climb
– Stay hollow, press away from the floor
14 Minute Strength Circuit: Super set the following;
Split Stance Landmine Press X 14-12-10-8,8,8 each side
– Building in weight each round
*Follow each round with:
Single Arm Suitcase Carry X 2 Laps each side
– 1 Lap = 50 ft.
– Keep the kb or db from touching your side body, stay level and walk slow!
*Keep the rest minimal between rounds!
Partner Sprint WOD: Teams of 2
Partner 1: Sprint 200 Meters AFAP!
Partner 2: Plank, any style while waiting for your partner to return!
*Rotate for 12 minutes for as many rounds as possible!
**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, June 2nd!