The 307 PROGRAM
WORKOUT OF THE DAY
Strength: Bench Press / Push Up Supersets - 3 rounds, no rest between movements of 70% of max, as many reps as possible, followed immediately by max reps of push ups.
WOD:
21, 15, 9
42, 30, 18
21, 15, 9
Toes to Bar Pull Ups (T2B going straight into a Pull Up)
AbMat Sit ups
KB Windmills (1.5/1)
REC: Belt Squats 5x5 (Squatting atop 2 boxes, with a weighted belt around the Athlete's waist, and squatting to just below parallel)
Sorry for the late posting. I was unexpectedly without a phone or laptop.
Skill: Muscle Up work. Get your first one or get several. This isn't for leaderboard, so focus on improving the skill. 10 minutes of work.
WOD: "Bookends"
50 KB Swings (1.5/1)
Then
3 rounds of (Use two bells for each of these moves and scale accordingly)
20 KB Windmills (1.5/1)
KB Waiter walk (1.5/1) 4 lengths of the box (Arms extended overhead, only advance with bells overhead)
20 Single Leg KB Deadlift ( bell)(1.5/1)
Then,
50 KB Swings (1.5/1)
REC: 100 Abmat Sit ups for time
