The 307 PROGRAM
WORKOUT OF THE DAY
Weekly Warm Up: 10 KB Swings, 10 Toes-to-Bar, 10 Box Jumps, 5 Slow Overhead Squats w/PVC facing the wall
Strength: Front Rack Lunge 3x10-12
WOD: "Russian Fran"
For Time
21-15-9
KB Thrusters (24/16) in each hand
Chest-to-Bar Pull Ups
REC: 100 Russian Twists followed by Coach-led sled Races
Strength: Push Press 6x3 (As heavy as you can, essentially a 3-rep max)
WOD: For Time
Bike 1.5 Miles
10,9,8...1 Ring Dips
1,2,3....10 Hand Stand Push Ups
Bike 1.5 Miles
REC: 3 Min AMRAP
KB Russian Twists (24/16)
Weekly Warm Up: 10 KB SDHP, 10 PVC Overhead Squats, 10 Wall Ball Russian Twists
Strength: Front Squat 5x7
WOD: 5 Rounds for Time
3 Handstand Push ups
6 Pistols
12 Ring Dips
24 Double Unders
REC: 3x10 Zurcher Sandbag Lunges
Lots of Handstands this week. Check in with Kelly Starrett with this Mobility WOD addressing external rotation through the shoulders before you hit up the Skill portion of today's WOD (if you listen closely, you'll hear K Starr use the term, "elbow pit." CrossFit humor).
Skill: 8 Rounds of Tabata Hand Stand Holds
WOD: "Tandem"
In Teams of 2,
2000 m Row
1 mile Run
In either order.
One person works while the other holds 2 kettlebells (1.5/1 each) at the end of a Kettlebell Clean position. Like this guy:
Kettlebells must be in hold position before work can continue.
REC: 100 Russian Twists (20/14)
