WOD 3: Unbreakable WOD
We’ve never put the Unbreakable WOD into a competition. Normally it’s for individuals, but this time it’s for teams. One partner works while the other rests. Resting partners need not do anything! Scales are listed below as necessary.
23 minute time cap.
10 Pull ups
20 Power Cleans #96/65
30 Shoulder to Overhead (Any press or jerk) #95/65
40 Toes To Bar (Scale = med ball ab-mat sit-ups #20/14)
50 Front Squats #95/65
60 KB Swings #53/35 (American)
70 Dead Lifts #95/65
80 Calorie Row (Dampener set at 5.5/4.5)
90 Hand Release Push-ups
100 Double Unders (Scale = 200 Single Unders)
After WOD 3 / Day 1, we will rank all teams and reseed athletes for heats. After WODs 3, 4, 5, and 6, seeding and heats could change based on performance. The Finals will be for the top 4 teams, and the points will be doubled for it as well.
WOD 4: 10 minute AMRAP
One partner works, while the other “rests”. “Resting partner” holds a barbell in the front rack (think standing front squat) while the other athlete completes reps. Weight = #135/85. Scaled weight = #95/65
20 wall balls #20/14 at 10’/10′
20 Russian KB swings #53/35, at eye level or higher
wall balls at #20/14 at 10’/9′
swings at the same weight
Score = total reps completed. Reps will not count until an athlete has secured the barbell in the front rack.