pic courtesy of ZOOM.us  Many boxes across the country have gone to online classes to help keep members going during this time of social distancing.  The main app folks have used is ZOOM.  Wanted to ask you all, if we set up ZOOM session daily to let us WOD together, would it be something you guys would attend?  Let us know in your comments.


30 Jumping Jacks

High knees 30’ and back

Butt Kickers 30’ and back

Heel2Toes walk 30’

Inchworm 30’

Bunny hops 30’ and back


4 Rounds For Total Time*:

200 Meter Run

400 Meter Run

600 Meter Run


*Do a 1:1 Ratio work/rest

Ex. 200M run take 1 min, rest one min, then start 400M run, however long that takes, rest that amount of time before 600M run.

All running WOD today!  Want to get ones like this in before the heat really hits out here!  So, you definitely wan to have a running clock going so you can see when you come in from a run, that way you know how long you need to rest for.  Remember it is s 1:1 Work/Rest ratio.  So, say at the At the 6 Min mark, I start my 600M run.  When I finish my 600M run, the clock reads 9:10.  That means it took me 3:10 to finish the 600M run.  Therefore, I will start the next run (200M run of round 2) at the 12:20 mark (9:10 plus 3 minutes and 10 seconds puts me at 12:20).  The WOD ends after you finish the final 600M run.


Scaling Options:

Run -> Row 250/500/750M, respectively -> do cardio for 1 min/2 min/3 min, respectively


Cool Down:

Calf stretch (lean against wall, or fence, etc..) – 2X 1 min per side

Pigeon pose – 1 min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s