The 307 PROGRAM
WORKOUT OF THE DAY
Strength: Shoulder to Overhead. This is for the leaderboard. Push jerk & Split Jerk are both acceptable...and encouraged.
WOD: 20 Minute AMRAP
50 Double Unders
35 Knees to Elbow (Knees to tricep is a scaled version)
20 Walking Lunges w/ plate over head (45/35)
REC: 3x12 GHD Sit Ups
Weekly Warm Up: 15 Abmat Sit Ups, 10 KB Goblet Squats, 10 Double Unders, 3 Wall Walks
Strength: Back Rack Lunge 3x10-12
WOD: “Omar”
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
For Time:
10 Thrusters (95/65)
15 Bar Facing Burpees
20 Thrusters
25 Bar facing burpees
30 Thrusters
35 Bar Facing Burpees
REC: 50 K2E on Rings
WOD: "Filthy Fifty"
For time. Each movement must be completed before moving on.
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (1.5/1)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall balls (20/14)
50 Burpees
50 Double unders
Pre-WOD: 5 Minutes of :30/:30 Sprint Row Intervals
WOD: "Can I Buy a Vowel?"
10 Minute AMRAP
7 SDHP (135/95)
7 HSPU
3 minute Rest
10 Minute AMRAP
7 K2E
7 KB Swings (2/1.5)
REC: Mix & Match 50 total GHD Sit ups and Hip Extensions
