The 307 PROGRAM
WORKOUT OF THE DAY
Strength: Behind the neck Split Jerk 8X1
WOD: "Barbara" (for the leaderboard)
5 RFT
3 Minutes of rest between rounds, score is total of the working rounds added together
20 Pull Ups
30 Push Ups
40 Abmat Sit Ups
50 Air Squats
**Coaches, this is a longer WOD, please move through the warmup quickly. No tapout, since it's for the leaderboard.
Strength: Split Jerk 8x2
WOD: 21 Min AMRAP
7 HSPU
11 Box Jumps
7 Toes to Bar
11 Wall Balls
REC: Coach-led Superman, Hollow Rocks and Plank Holds
Strength: Split Jerk 6x1
WOD: "Hopping Cindy"
20 Min AMRAP
5 Pull ups
10 Push ups
15 Air Squats
20 Double Unders
REC: 3x10 KB Snatch each arm
Strength: 8x1 Split Jerk
Coach will cover the Split Jerk thoroughly and athletes will start with a PVC or light weight before beginning the 8 sets. This is not to be rushed so take ample time to work on improving form while also working up to heavy.
WOD: 15 Min AMRAP
5 Pull Ups
10 Clapping Push Ups
15 Wall Balls (20/16)
REC: No REC so you can focus on learning the Split Jerk, if there's extra time, pick a weakness and work on it.
