WOD - 100101

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Complete four rounds:

30m sled/tire sprint

40' Senders

20 Arch/Hollow Snaps

Finish the workout with 2x60 seconds of Seated Toe Point Stretch.

notes:

1) Move immediately from one exercise to the next.

2) You may rest 2-3 minutes between rounds.

3) Only add sufficient weight to the sled/tire sprints to make the sprint challenging; not so heavy that running is no longer possible.

4) If you are not extremely fatigued during these rounds, you are not working hard enough.

Working out at home, I don't have the facilities to do a "30m sled/tire sprint".

Could a viable substitute exercise be suggested?

anothermartini said:

Could a viable substitute exercise be suggested?

Possible sled/tire substitutions include:

1) perform the sprints with a weight vest.

2) drag a kettlebell on the ground behind you while sprinting.

3) have a partner pulling backward on you during the sprint with a long strap.

Yours in Fitness,

Coach Sommer

Awesome!

Thanks Coach!

anothermartini said:

Working out at home, I don't have the facilities to do a "30m sled/tire sprint".

Could a viable substitute exercise be suggested?

Go to a junkyard or keep a lookout on the road sides. You'll fond a tire before long, and then all you need is a weightlifting belt. You can tie a rope through the back and use that as a waist harness, and off you go! Or you can buy or make a better harness. If you use the weight belt idea, I suggest using a softer velcro belt. Hard leather probably won't feel good. THen you can just run a rope or chain from your tire to your harness and ZOOOOOOM!