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
Weekly Warm Up: 10 Toes to Bar, 5 TGUs ea. side (light kb), 10 OHS w/PVC,
Strength: Back Squat 5x5
WOD: 3 Rounds for Time
50 Double Unders
21 Snatches (75/55)
12 KB Swings (2/1.5)
REC: Partner 800 Meter run with a sandbag, hand off the sandbag each lap.
Awesome work to everybody that showed up today! We continue to see lots of PR's on the lifts, which is really inspiring. Keep up the hard work!
Strength: Shoulder Press 5x5
WOD: "Hope"
Done in Fight-Gone-Bad format
3 rounds, 1 minute at each station to get max reps, 1 minute of rest at the end of the round.
Burpees
Snatch (75/55)
Box Jumps (24)
Thruster (75/55)
Chest-2-Bar Pull Ups
REC: Foam Roller
Strength: 1 Arm KB Press - 3x max reps to failure (2/1.5)
WOD: "Rowing Randy"
Max Effort 2k Row for time
Rest 2 Mins
75 Snatches (75/55)
REC: Tabata handstand holds
