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:
Strength: Push Press 5x5
WOD: 10 Rounds
6 Hang Snatch, rest 1 minute between rounds.
Post load and time for score
REC: EMOM for 12 minutes,
even minutes do 25 Double Unders
odd minutes do 6 dumbbell squat cleans
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: Jerk 3x5 (Jerk it however you want!)
WOD: 2 Rounds, One minute break, then 2 more rounds
400 M Run
20 Push Press (115/75)
20 Ring Dips
REC: 50 Floor Wipers for time(same bar you used for the WOD)
