The 307 PROGRAM
WORKOUT OF THE DAY
Challenge:Max Wall Balls in 5 Minutes
WOD: "Triple Your Fun - Elizabeth"
15 Minute AMRAP - Go up by 3 reps every round, so perform 3 reps of each movement in the first round, 6 reps in the second, 9 in the third, and so on.
3, 6, 9, etc. Power Cleans (135/95)
3, 6, 9, etc. Ring Dips
This WOD is meant to be a practice for the upcoming leaderboard WOD, "Elizabeth."
REC: 3x15 Reverse Hyper and 3x8 Scorpions - for recovery and core strengthening
Strength: Sumo Deadlift 6x3
WOD: Every Minute on the Minute for 20 Minutes
10 Thrusters (95/65) and 1 burpee the first minute
10 Thrusters and 2 burpees the second minute
10 Thrusters and 3 burpees the third minute
and so on until you can't complete the round within the minute. Once you get caught by the clock, take the following minute for rest and then try that round again. Score is your total number of burpees.
*Scale your weight based on what you can thruster with proper range of motion 15-20 times unbroken.
REC: 3x10 Scorpions as active recovery
Another chance to get on the leader board.
WOD: "Diane"
21-15-9
Deadlift (225/155)
Handstand Push Ups (abmat between plates to count on leaderboard. Falling away from the wall as you press out is a "no rep".)
Kristan Clever World Record Diane.
(Watch her form and compare it to the other girls competing. Her knees track out, her hips and hamstrings lift the bar by pushing through and flexing at the finish and she also leads the lift with her head like we've been trying to emphasize. Flawless)
Post Wod Strength work: Bench Press 3x8. We'll revisit proper form. Your emphasis should be on bar speed, quick up and quick down.
REC: Scorpions 3x16 (recovery work for the lower back)
