Equip: Barbell (95/65), Box (24/20), KB (53/35)
WARM-UP:
*Active Stretch
-then, outside to 100m course:
*Bound 50m there
*A-Skip 50m back
*Karaoka there/ back 100m
*4 x 50m Pick-Up Runs (#1 @ 50%, #2 @70%, #3 @ 85%, #4 @ 95%)
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A)
ANAEROBIC CAPACITY RUN I:
*400m Run - max effort sprint
-1 min. REST-
*800m Run - max effort sprint
-1 min. REST-
*400m Run - max effort sprint
------5 min. recovery------
B)
“VICTORIA”
A hero WOD, named after fallen teacher Victoria Soto, the first grade teacher in Newtown, CT who hid her “angels” (as she called her students) in a closet behind her during the horrific shooting.
5 Rounds for Time -
10 x Thruster (95/65)
14 x Box Jump (24/20)
12 x Sumo Deadlift High Pull (95/65)
12 x Burpee
27 x Kettlebell Swing (53/35)
------5 min. recovery------
C)
ANAEROBIC CAPACITY RUN II:
2 Rounds -
*100m Run - max effort
-30 sec. REST-
*200m Run - max effort
-30 sec. REST-
*100m Run - max effort
-1 Min. REST b/w rounds
-NOTE: you should be so exhausted by the time you hit Part C that your max effort in this 2nd Anaerobic Capacity Run will look nothing like your normal sprint pace. Just do what you can do here...go hard, but be smart about it.
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