The 307 PROGRAM
WORKOUT OF THE DAY
Strength: Deficit Deadlift 3x20
WOD: Leaderboard
Run 1 mile for time. 12 laps in the middle lane, no cutting corners, pass to the outside, start and stop at the same place.
REC: 50 Knees to Elbows, do 10 KB Snatches every time you drop off the bar. (1.5/1)
Strength: Deficit Deadlifts 3x20
To remember Sept 11th, we are doing the following Hero WOD.
WOD: "Badger"
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq and all those who have suffered because of the tragic events of 9/11.
3 Rounds for Time
30 Squat Cleans (95/65)
30 Pull Ups
Run 800 Meters
*40 minute tapout
REC: Foam Roller
Check out the Chief's post about Deadlift Strength Endurance
Strength: 3x10-12 Deficit Deadlift Shrug (Link these together, do not let go of the bar after the shrug)
WOD: 9 Min AMRAP
Start with a 5 minute AMRAP of:
10 Deadlifts (225/155)
4 Pistols (2 ea. leg)
Then, Row for Calories the last four minutes. Each calories is a rep. Write two scores on the board, the total reps of the 5 min AMRAP and the total calories rowed so you know where you were strongest and where you can improve.
REC: 400 Meter Banded Sprints
If you've hit the WOD Monday-Wednesday, you earned your rest day!
STRENGTH and SKILL DAY
Strength: Deficit Deadlifts
5x20 (max weight of 135, standing on 45# plates)
WOD 1: "Grace" (NO CLOCK)
30 Clean and Jerks (135/95)
This is not for the leaderboard, no clock so that you can focus on good reps and proper range of motion every single time.
Rest
WOD 2: 100 KB Snatches for time (1.5/1)
REC: 25 M sprints on the track. 5 rounds. Sprint, rest for the rest of the minute, then Sprint again at the top of the next minute.
