The 307 PROGRAM
WORKOUT OF THE DAY
Don't forget that the second judges meeting is tomorrow, the 12th at 9:00 a.m. It'll last about 60-90 minutes so please be there if you can.
Strength: Back Rack Lunges 3x10-12
WOD: 12 Minutes to complete the following:
6 rds of
5 Ball Slams (30/20)
10 Box jumps (24/20)
then complete as many laps in the middle lane as possible in the remaining time.
REC: 5 Min AMRAP with a partner
2,2:4,4:6,6...burpees. One partner works at a time.
Weekly Warm Up: 10 KB SDHP, 10 PVC Overhead Squats, 10 Wall Ball Russian Twists
Strength: Front Squat 5x7
WOD: 5 Rounds for Time
3 Handstand Push ups
6 Pistols
12 Ring Dips
24 Double Unders
REC: 3x10 Zurcher Sandbag Lunges
We all had a delightful visit with "Kelly" yesterday. Hope you enjoyed her company. She'll be coming back to the 307 again. Don't you worry!
Strength: "Need for Speed" Focus on bar speed with all of these movements.
12 x 2 Back Squats with Chains or with Kettlebells suspended from the bar with Bands
12 x 2 Banded Deadlifts
WOD: 9 - 7 - 5
Heavy Back Rack Lunges (225/155)
Hand Stand Push Ups
REC: 5 Rope Climbs
