Workout of the Day

Gymnastics Bodies front split series

WOD = Linda (30 min time cap) [last seen, Sept 2017]
10-9-8-7-6-5-4-3-2-1 reps for time of:
-1.5 body-weight deadlift
-Body-weight bench press
-0.75 body-weight clean
Set up three bars and storm through for time.

*If you would like to use individual Regional weights instead of the benchmark bodyweight style, the weights are:
-Deadlift, 295 / 220 lb.
-Bench press, 195 / 135 lb.
-Squat clean, 145 / 105 lb.

Scaling. Do not use weights heavier than your 4 rep max. This WOD is supposed to deliver a lot of reps under relatively high weight. This can be a quick WOD, or take a very long time if one of the three movements is not strong for you. Make sure that all your reps are good quality. Singles are fine. If you need a spot on any of the reps by the end of the 2nd round, then reduce the weight.

Beginners
-bodyweight deadlift
-0.5 bodyweight bench press
-0.3 body weight clean (squat clean optional according to ability)

WOD = Triple 3 (49 min cap)
For time:
-3,000-m row
-300 double-unders
-3-mile run

Scaling
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try double unders without the rope if you can’t do more than 10 in a row consistently. Keep these honest though. If Murph was a lot of running volume for you yesterday, then today will be an exercise in smooth pacing.

Intermediate
-2,000m row,
-300 double unders
-2 mile run

Beginner Option
For time:
-1,000-m row
-100 double under without the rope.
-1-mile run

Power clean
3-3-3-3-3

Bench press
3-3-3-3-3

THEN
For time
-15 burpees over the erg
-45/35 calorie row
-15 burpees over the erg

WOD = 5 rounds on a 5 min timer
-50m sled (25m down and back) or max effort in 30s
-airdyne 25/18 cal

The first and last rounds should allow some form of sprint turnover with the legs for most of the run.
Increase weight each round up to round 3. Men aim to reach bodyweight on the sled. Women aim to reach 1.25x bodyweight.

Then decrease weight each round for rounds 4 and 5