The 307 PROGRAM
WORKOUT OF THE DAY
Strength: Push Press 5x3
WOD: For Time
Run 400 Meters
10 Toes to Bar
20 Pistols
30 Grass Hoppers
40 Box Jumps
30 Grass Hoppers
20 Pistols
10 Toes to Bar
Run 400 Meters
REC: 15 Muscle Ups for time, or coach led muscle up work
Here's a video on the Grasshoppers:
**Remember, the Judges meeting is at 9:00 a.m. tomorrow, weather permitting, another one will be held the 12th if you can't make it tomorrow. Also, athletes competing in the Throwdown are meeting at 10:00 a.m. tomorrow morning. Please post any questions to comments. See you in the morning!
WOD: For Time
2013 Games Event
In teams of 2, one person working at a time,
100 Wall Balls
100 Chest-to-Bar Pull Ups
100 Pistols
100 DB Snatches (70/50) (Check for heavier DBs over by the windows. Please return them when you're done)
Strength: Sumo Deadlift 5x3
WOD: 12 Min AMRAP
5 Deadlift (285/175)
10 Pistols
15 Wall Balls (20/14)
REC: Death by Double Unders
EMOM for 10 minutes
5 Double Unders the first minute, then add 5 each minute. If you don't get all the reps, start the round over at the next minute.
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)
