Flashback: Battle Over Redlands 2013
0630 class is canceled today. Sorry for any inconvenience.
Conditioning:
MFFL WOD 2.7
7-minute AMRAP
20 Double Unders*
5 Overhead Squats*
For total weight lifted
*Instructions:
20 double unders are RX, 80 singles is scaled. Overhead Squats are performed for Rx and Scaled the same. Athlete can have 3 bars available for Overhead Squats. The athlete can choose any 3 bars weight ranging from 35# to 165# during the event. The athlete can stay with one the duration, start with lower weight and ascend or start with higher weight and descend. No restriction on bar sequence of the 3 bars used.
…Rest 7 Minutes
Run 800m
Rest 2 minutes
Run 600m
Rest 2 minutes
Run 400m
Rest 1 minute
Run 200m
For Time
Flexibility:
Couch Stretch – 2:00/side
Banded Overhead Distraction – 2:00/side
Post total weight lifted, sprint time, and experience to comments
WOD:
7rds + 20 DU’s
TOTAL WEIGHT: 3075 lbs (first two rds @ 95# and the last 5 rds @ 85#)
Runs:
10:39
D.
8 rds + 1 @ 65# = 2665.
Run: 9:16.
9 rds. 85×4, 75×5
3675 pounds
11:32 sprint time
7 Rds. 85*7
2975#
7:36 sprint time
4 rds @ 135
6 rds @ 125
4 extra reps @ 125
Total Score: 6950
8:26 Sprint time
I was smoke after that!