The 307 PROGRAM
WORKOUT OF THE DAY
Strength: Hang Squat Clean - 1 rep every :30 for 5 Mins
WOD: For Time (recognize this?)
50 reps of each of the following,
Double Unders
Burpees
Back Extensions (on GHD)
Shoulder to Overhead (45)
Knees to Elbows
Walking Lunges
KB Swings (16kg)
Jumping Pull Ups
Box Jumps (24)
REC: Foam Roller
Strength: Squat Snatch 1 Rep every :30 for 5 Mins
WOD: For Time
Row 1K
50 Pull Ups
30 Shoulder to Overhead @ 75% of bodyweight
REC: 10 minutes to find max height box jump
We are trying to put together shirt sizes for all of you that have volunteered for the 307 Throwdown. I am also missing an email contact for some of you. The next time you are at the gym, please make sure your name is down on the list at the front desk and that it includes your email address and shirt size. Thank you!
Strength: Weighted Ring Dips 3x10-12
WOD: "Yoked Annie"
50,40,30,20,10 for time
Shoulder to Overhead (75/55)
Double Unders
REC: EMOM for 10 minutes, do 10 Paralette Pass-Thrus, alternate with burpees.
WOD: CrossFit Open WOD 13.2 - Heats will begin at 9:00 A.M. Please plan your workout around the morning heats. Come join the fun and support your fellow athletes. Athletes, please be warmed up and ready to go by the time of your heat.
10 Minute AMRAP
5 Shoulder to Overhead (115/75) (Strict press, push press or push jerk, with arms, hips and knees locked out at the top)
10 Deadlifts (115/75) (tap the ground, hips and shoulders must be behind the bar at the top of the lift)
15 Box Jumps (24/20) (Jump or step up/down, must open hips all the way while under control on top of the box)
**If you've already done the Open WOD and want to get another workout in, pick one from the week that you missed.
