The 307 PROGRAM
WORKOUT OF THE DAY
Strength: Good Mornings 3x10
WOD: For time
25,20,15,10,5
Front Squats (115/75)
Hands off Deck Push Ups
REC: Tabata "L" holds on the wall. Feet are on the wall and hands are planted directly below the shoulders. Your body should form a perfect "L" with legs parallel to the ground.
Strength: Good Mornings 3x10-12
WOD: "Helen" (for the leaderboard)
3 Rounds for Time
400 M Run
21 KB Swings (24/16) (make sure the bell is pointing up at the top for it to be rx'd)
12 Pull ups (Full arm extension at the bottom, chin must clear bar)
REC: 6 Minute AMRAP
Partner box jumps 2,2 then 4,4 then 6,6 and so on...
Check out the latest WOD releases for the Throwdown here!
Strength: Good Morning 3x20
WOD: "Regionals Event 13.5"
21-15-9
Deadlift (315/225)
Box Jumps (30/24)
*10 minute time cap
REC: Burgener Warm Up Practice w/ unloaded bar.
Strength: Good Mornings 3x20
WOD: Partner 21-15-9
Wall Balls
Toes to Bar
* Partner A holds plank while Partner B does 21 wall balls and 21 Toes to Bar, then switch so Partner A does 21 of each. Repeat for the rounds of 15 and 9. Partner must be in plank for rounds of Wall Balls and Toes to Bar to be done.
REC: 20 Turkish Get Ups (10 ea. side)
Announcing the 2013 Wyoming Open (Individual) Competition put on by CrossFit Frontier. Registration is limited and opens May 15th at 10:00 A.M. Don't miss it! Check out the Website for more details.
