The 307 PROGRAM
WORKOUT OF THE DAY
Strength: Snatch Balance 7x1 (Fight to increase the weight each round, rest between efforts)
WOD: Tabata & More (Each tabata exercise consists of 8 rounds of 20 seconds of work followed by 10 seconds of rest. Total time for each tabata exercise is 4 minutes)
Tabata Row for Calories
1 Min AMRAP of Double Unders
Tabata Burpees
1 Min AMRAP of Double Unders
Tabata Wall Balls
1 Min AMRAP of Double Unders
**No break between tabata exercise and Double Under AMRAPs**
REC: Shared Burden Mile
Our newest graduating class of OnRampers after their second round of the Baseline WOD. We had two classes graduate in January, each with about 20 people. It's awesome to see all the new faces. Make sure you introduce yourself when you see them!
Skill: Pistol Practice 3x10 (focus on sitting back on your heels to develop the proper leg strength.)
WOD: Tabata (8 rounds per movement, 20 seconds of work followed by 10 seconds of rest)
Row for distance
Front Squat (95/65)
Toes to Bar
Sumo Deadlift High Pull (95/65)
**You'll do all rounds of one movement before moving on to the next movement. Lowest round of each movement is your score for that movement. Split up the order so there are enough rowers.)
REC: 100 Ring Rows for time (Don't skip the REC, this one in particular will help develop pull ups and muscle up strength)
Strength: Weighted or Strict Chest-to-Bar Pull Ups 3x8 - Do these on the new section of the pull up rig that looks like a miniature monkey bars or on rings. The purpose is to change up your grip so it is like that of a muscle up.
WOD: Tabata Time
8 rounds of 20 seconds of work followed by 10 seconds rest. The coach will keep track of the time. Keep track of each round, lowest round is your final score for each movement.
Burpees
Box Jumps (24/20)
Overhead Squats (65/35) (Don't put the bar down)
REC: Run 1 mile for time
Awesome to see the box so full. We could really take a picture like this at basically every class of the week and it's all because of YOU! Your presence makes the Box great.
Several of you tore open from todays wod. Some of you tore several times, some of you tore several times on the same hand. Therefore and thusly, we've changed up the plan for tomorrow to give the hands a bit of a break.
Strength: Sumo Stance Front Squat. 5 Reps every minute on the minute for 10 minutes. (Select your weight at 60% of your 1 rep max). We're working this in preparation for achieving a new 1 rep max for the leaderboard in the coming days.
WOD: Tabata Lotta Weight
Each movement will be done for 8 rounds, 20 seconds of work and 10 seconds of rest.
Shoulder to Overhead (75/45) (rest with the bar off the ground)
Barbell push ups (same bar as the shoulder to overheads)
Front Squats (75/45) (same bar and rest with bar off the ground)
Floor Wipers (same bar)
REC: 5 Minutes of slow recovery rowing.
