WOD 110415 at Home WoD

At Home WoD Number 1

3RFT
corner to corner run
30 squats
corner to corner run
30 push-ups
Corner to corner run
30 tuck jumps

A corner to corner run is exactly what it sounds like. Go out side and walk to one corner of your street turn around see the other one. run there do 30 squats run back do 30 push-ups run to the corner again and do 30 tuck jumps. That was one round do it three more time and record the total time it took you to complete it.

Scaling options:

Corner to corner runs
Perhaps you live somewhere where there is no corner or side walk. thats fine just pick a couple land marks farther than 100m apart and use those to run between.

Squats
You should not have to modify the movement on these as everyone in the gym has the ability to hit full depth. however you can reduce the number of squats to 20 or even 15. No one should need to go lower than 15 squats for this work out.

Push-ups
Find a bench or car bumper or anything you can use to give yourself an incline if you need it. Rocks, trees, children and large dogs all work great for this purpose. If you absolutely have nothing to use then modify the movement by going to your knees but this is the last possible option. If you can get chest to deck push-ups at all I would rather you scale the number of push ups rather than modify the movement today. Go as low as 10 if you have to.

Tuck Jumps
for those who have not done this movement it is pretty simple. You jump as high as you can bringing your knees to your chest in the processes. Focus on height in the jump quick feet and a soft landing. I would again rather you scale the number of reps than modify the movement going as low as, but no lower than 10. If this movement is completely foreign to you then find a short object. ( Rocks bench, dog or child) and do short box jumps instead. If you modify the movement make sure to do the full number of reps.

 I do not advocate doing box jumps or push-ups on dogs or children those were jokes :)