Monday, September 28th, 2020

Have any friends or family that are interested in joining the Defined community! 
D.M. Coach Cara for details. Cara@defined.training

Next Foundations, Starts Oct. 4th

A.
2 Rounds: 1 minute on/ 15 seconds off;

Single Leg RDL with Goblet
– Spend 30 sec. each side
Single arm Renegade Row
– Spend 30 sec. each side
Hanging Strict: Athlete’s Choice;
Toes to bar, Knees to Elbows, Knees to Chest, Knees above 90, or
Ballups

B.
Conventional Deadlift

– Build to heavy 2 for the day!
– Apply a 3 sec. negative to each rep
– Take 15 minutes building
– If you find your heavy set with time left on the clock, drop weight down by 20% and perform drop sets of 2 with time remaining!

C.
Partner WOD: Teams of 2, (10 minute cap)

Round 1:
Partner 1: Rows for max distance
Partner 2: Completes 50 X Box Jumps AFAP!
* Each person has 1 chance on the rower and box.
Round 2:
Partner 1: Rows for max distance
Partner 2: Completes 25 X Weighted Stepups!
– Goblet or Front rack with Single Db or Kb
* Each person has 1 chance on the rower and box.

*If time remaining on the clock, complete max reps Box Jump overs alternating with your partner every rep!

*Recording total distance rowed as a team over 4 rounds and total Box jump overs, if any reps were completed!