The 307 PROGRAM
WORKOUT OF THE DAY
Strength: Push Press 5x3
WOD: For Time
Run 400 Meters
10 Toes to Bar
20 Pistols
30 Grass Hoppers
40 Box Jumps
30 Grass Hoppers
20 Pistols
10 Toes to Bar
Run 400 Meters
REC: 15 Muscle Ups for time, or coach led muscle up work
Here's a video on the Grasshoppers:
There is a normal thursday class schedule today. Be sure to wear your best Halloween costumes!
Strength: Strict Pull Ups 3x max reps
WOD: 15 Min AMRAP
1, 2, 3...Squat Clean (185/115)
1, 2, 3...Muscle Ups (scale with 3 pull ups and 3 dips per muscle up)
Rd 1 is 1 Squat Clean and 1 Muscle Up. Rd 2 is 2 of each and so on.
REC: 100 Double Unders for time
Weekly Warm Up: 5 Scorpions ea. side, 10 Knees-to-Elbows, 10 Medball Squat Cleans, 10 KB Swings
Strength: Front Rack Lunges 3x10-12
WOD: Partner Throwdown Wod #2
12 minute AMRAP (Only one partner can work at a time)
50 Deadlift (225/155)
Each Sprint 1 Lap
50 Toes to Bar
Each Sprint 1 Lap
50 Overhead Squats (135/95)
Each Sprint 1 Lap
Max Muscle Ups in remaining time
REC: With a partner, 10 rounds for each person: 10 Clapping Push ups while partner does max double unders
Strength: Squat Clean 2 reps every :30 for 8 mins at 70% of max
WOD: "Nasty Girls"
3 Rounds for time
50 Air Squats
7 Muscle Ups
10 Hang Cleans (135/95)
REC: 30 KB Windmills
