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WheelWOD 2020 Open

Workout

WHEELWOD OPEN 20.3

UPPER RX & SCALED

For Time: 9 Minute Cap
21-15-9
Deadlift
1 Arm Dumbbell Push Press

then

21-15-9
Deadlift 
50 foot 1 Arm Overhead Dumbbell Carry

WEIGHTS

Rx Men:
Barbell (2pts) 225 lb.,  (1pt) 170 lb.,
Dumbbell 50lb.,
then
Barbell (2pts) 275 lb., (1pt) 210 lb.,
Dumbbell 50 lb.

Rx Women:
Barbell (2pt) 155 lb., (1pt) 120 lb., 
Dumbbell 35 lb.,
then
Barbell (2pts) 185 lb., (1pt) 140 lb., 
Dumbbell 35 lb.

 

Scaled Men:
Barbell (2pts) 135 lb., (1pt) 105 lb.,
Dumbbell 35lb.,
then
Barbell (2pt) 185 lb., (1pt) 155 lb.,
Dumbbell 35lb.

Scaled Women:
Barbell (2pts) 95 lb., (1pt) 75 lb., 
Dumbbell 20lb.,
then
Barbell (2pts) 135 lb., (1pt) 115.,
Dumbbell 20lb.

IMORTANT NOTES:

- Short Stature and 1 point of contact will use same weight
- 1 Point of contact will be only 1 arm on the barbell a strap to replace arm (example: Aldridge arm deadlift strap) will use 2 point weights.
- Scoring is listed in the section below
- There is a tie breaker for this Workout

9 MINUTE CAP
ON THIS WOD

Workout Standards

20.3

Prior to the workout athletes will need to measure and mark 5ft lengths on the floor for the OH Dumbbell carry walk. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then proceed to the Dumbbell for 21 push press. He or she will then complete 15 deadlifts and 15 push press, then 9 deadlifts and 9 push press. The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 50-ft. OH Db Carry, 15 deadlifts, another 50-ft. OH Db Carry, and finally, 9 deadlifts and a third 50-ft. OH Db Carry.

SCORING:

The athlete’s score will be the time it takes to complete the workout or the total time (9 minutes) plus one second for every repetition remaining.

Example If you complete 158 of the 165 reps your score would be 9 minutes + 7 seconds = 9:07  

NOTE: Each 5-foot section will count as 1 rep.

MOVEMENT STANDARDS:

The Dead Lift

This is a traditional deadlift with the hands outside the knees. but Sumo deadlifts are allowed 

Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing. Two separate barbells may be used for deadlifting during the workout. If one barbell is used, the athlete may receive assistance with changing the load.

THE ONE ARM DUMBELL PUSH PRESS

Each rep of the push press begins with the dumbell at the shoulder and finishes with the weight fully locked out overhead and over the middle of the body. The athlete may dip and drive with the legs while the weight is on the shoulders. However, once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead. No jerks

At the top, the arm, hips and knees are fully extended, and the db finishes directly over the middle of the body with the feet in line under the body. Using a rack is not permitted. At the bottom 1 head of the Dumbbell must touch the shoulder before starting next rep.

THE ONE ARM OVER HEAD DB CARRY

The DB Carry area must be divided into 5-ft. segments visibly marked on the floor. Ideally, the lane will have five consecutive segments, allowing a 25-foot walk in one direction and a 25-foot walk back. Walking more than 25 feet in one direction without turning around is not allowed.

The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when pressing the db up, the feet must also start BEHIND the line until Db is completley locked out, athletes may use press, push press or jerks to get the Db in position. Stepping across the line with the arm bent constitutes a no rep. Rep will only count as long as the Dumbell remains locked out. no bend in the elbow or change of position where the db is not over the mid line will be a no rep. 

If at any time the athlete brings down the lock out position, he or she must restart from the last increment crossed. Both feet, must cross the line marking the 5-foot increment to earn credit for that distance.

Each 5-foot section will count as 1 rep.

EQUIPMENT

• Barbell

• Dumbbell - Upper

• Standard bumper plates (18-inch diameter) to load to the appropriate weights for your division

• Collars

• Floor marks for the OH Plate Carry

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are 125 kg (275 lb.), 115 kg (255 lb.), 102 kg (225 lb.), 93 kg (205 lb.), 83 kg (185 lb.), 75 kg (165 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 52 kg (115 lb.), 47 kg (105 lb.), 43 kg (95 lb.), 36 kg (80 lb.), 34 kg (75 lb.) 29 kg (65 lb.), and 25 kg (55 lb.). 

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS: Rx Only

Prior to starting, film the plates and barbell/ dumbell to be used so the loads can be seen clearly. Also film the measuring process for the length of the floor marks for the OH Carry so all measurements can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

TIEBREAK:

Note:

All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Support

If you have any questions about the workouts and standards, please contact the event organizer, CHRISTOPHER STOUTENBURGstouty@indestri.com

If you have questions about submitting your score visit the Help Center on how to submit online scores here