The 307 PROGRAM
WORKOUT OF THE DAY
Strength: Renegades 3x max reps - Place dumbbells on the ground, grasp dumbbells and assume a pushup position (hands holding dumbells at standard pushup width,feet shoulder width apart), do a pushup, row one side, do a pushup, row other side, etc. for as many reps as you can.
WOD: 7 Rounds for Time
7 Snatch
7 OHS
7 Snatch Balance
REC: 5 Rounds
10 Box Jumps
10 Ball Slams
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.
Strength: Weighted Pull Ups 5x5
WOD: Every Minute on the Minute for 12 Minutes
1 Squat Clean
1 Hang Clean
1 Front Squat
4 Box Jumps (24/20)
REC: 5 rounds
10 Toes to Bar
10 Ball Slams
Strength: Pull Up 5x5 (add weight each round)
WOD: EMOM for 12 Mins
1 Squat Snatch
1 Hang Snatch
1 Squat Snatch Balance
3 Burpees
REC: 5 Rounds
10 Ball Slams
10 Handstand Push Ups
