The 307 PROGRAM
WORKOUT OF THE DAY
Strength: Behind the neck Split Jerk 8X1
WOD: "Barbara" (for the leaderboard)
5 RFT
3 Minutes of rest between rounds, score is total of the working rounds added together
20 Pull Ups
30 Push Ups
40 Abmat Sit Ups
50 Air Squats
**Coaches, this is a longer WOD, please move through the warmup quickly. No tapout, since it's for the leaderboard.
Strength: "L" Sit rope climb x5
WOD: 20 Min AMRAP
1 Bear Complex (185/105) (Power Clean, Front Squat, Push Press, Back Squat, Push Press)
20 Abmat Sit Ups
10 double Unders
REC: 3x12 Reverse Hyper. Try working up to 50% max deadlift weight (If you can fit it on the pegs!)
If you are volunteering for the 307 Throwdown and have not given me your shirt size yet, please contact me with that info. We want to order the shirts soon. Thank you!
Strength: Max Pull Up Attempt for the leaderboard, then Push Press 5x3
WOD: 5 RFT
20 Overhead Lunges (95/65)
15 Toes to Bar
REC: Tabata Abmat Sit Ups
*score is the lowest round of sit ups
Strength: Power Snatch 5 Reps EMOM for 10 Minutes
WOD: For Time
2500 M Row then,
5 Rds of:
Bear Crawl Down, Crab Walk Back then,
75 Abmat Sit Ups
Run 800 Meters
REC: Foam Roller
