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
Time to git yer Game Face ON!
Reminder: Equipment will be moved out of the Box today to prep for the Throwdown and there will be no opportunity to use that space Saturday and Sunday. Come be inspired by some amazing athletic performances!
Strength: Snatch Balance 8x1
WOD: 4 Rounds
1 Min Row for Cal
1 Min KB Swings (24/16)
1 Min V-Ups
1 Minute of Rest
Score is total reps, similar to FGB
REC: Foam Roller
Strength: Snatch Balance 12x1
WOD: For Time
Row 500m, then do 3 rounds of
30 Deadlifts (155/105)
20 Pistols
10 Jerks (155/105), then
Row 500m
REC: 3x10 Land Mines (same as grappler rotations)
Strength: Snatch Balance 6x1 (Go for max effort!)
WOD: "Isabel"
For time:
30 Snatches (135/95)
Time to get on the leaderboard!
REC: Tabata Express, part deux
4 rounds for each movement, instead of 8.
Deadlift (115/75)
Front Rack Lunge
Hang Clean
Back Squat
