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WheelWOD 2020 Open

Workout

WHEELWOD OPEN 20.3

SEATED 2 RX

 For Time: 9 Minute Cap
21-15-9
Kettlebell Deadlift
Handstand Push-up/Hand release Push-up

then

21-15-9
Deadlift 
25 foot Handstand Walk/ Dumbbell Crawl

WEIGHTS

Rx Men:
2x Kettlebell 53 lb., Handstand Push-up 
then
2x Kettlebell 70 lb., 
25 foot HS Walk

Rx Women:
2x Kettlebell 35 lb., Hand release Push-up 
then
2x Kettlebell 53 lb., 
25 foot Dumbbell Crawl 35 lb.

SCALED

For Time: 9 Minute Cap
21-15-9
Kb Deadlift
Hand Release Push-up

then

21-15-9
Deadlift 
25 foot Dumbbell crawl

WEIGHTS

Men:
2x Kettlebell 35 lb., Hand release Push-up 
then
2x Kettlebell 53 lb., 
25 foot Dumbbell Crawl 35 lb.

Women:
2x Kettlebell 26 lb., Hand release Push-up 
then
2x Kettlebell 35 lb., 
25 foot Dumbbell Crawl 20 lb.

 

IMORTANT NOTES:

- RX Men Will Handstand walk and HSPU
-Scaled athletes may use a band in the Deadlift (see Movement video for reference.)
- 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

Athletes will need to measure and mark lengths on the floor for the handstand walk/Db Crawl. This workout begins with the Kettlebells on the floor and the athlete sitting tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for the 21 handstand push-ups/HR Push-ups. He or she will then complete 15 deadlifts and 15 HS/HR push up, then 9 deadlifts and 9 HS/HR push-ups. The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 25-ft. handstand walk/DB-Crawl, 15 deadlifts, another 25-ft. handstand walk/DB-Crawl, and finally, 9 deadlifts and a third 25-ft. handstand walk/DB-Crawl.

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 143 of the 150 reps your score would be 9 minutes + 7 seconds = 9:07   

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

 

MOVEMENT STANDARDS:

THE SEATED KETTLEBELL DEAD LIFT

The Athlete will start seated in wheelchair or on a box/bench. The athlete will reach down and grab the Kettlebells (KB) with both hands and must pull the KB's at the same time from the floor to the top of the rep.  The top of the rep will consist of shoulders over hips and arms fully extended at side with KBs off the floor. The kbs must return to the start point with full bottom of KBs touching the floor or chest touching thighs before next rep starts. If athletes arms will not reach floor with Kbs in starting position athlete may raise the floor with plates, as long as the athletes chest is touching thighs with a straight arm in the bottom of the rep.

NOTE: Scaled athletes may use a band in the Deadlift - see Movement video for reference.

HANDSTAND PUSH UP - Rx Men

Every repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels or end of limb points in contact with the wall, the body in line with the arms.  

At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The hips do not need to remain in contact with the wall for the entire movement but must touch at the beginning and end of each rep. Kipping is allowed. The rep is counted when the arms are locked out.

THE HAND RELEASE PUSH UP 

A straight body position must be maintained throughout the push-up. The elbows must be locked out at the top with the feet/knees no wider than shoulder width. At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground

THE DUMBELL CRAWL

Athlete will start out of chair on floor either laying or on all fours. The start of the rep is moving the db forward 1 at a time in a all fours Crawl or army Crawl. The only standard is the Db's must move alternating and that the knees or closest limb to the knee touches the floor during the reps ( no bear Crawl or Crawl on feet will be allowed) athlete will Crawl at total of 25 ft.  Both Dumbbells must cross the line at both ends. 

Each 5-foot section will count as 1 rep.

THE HANDSTAND WALK

The handstand walk 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 . Walking more than 25 feet in one direction without turning.

The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep.

If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, 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

• Kettlebells, Dumbbells

• Floor marks for the handstand walk/Crawl

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are:

 

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: 

Prior to starting, film the Kettlebells, Dumbbells to be used so the loads can be seen clearly. Also film the measuring process for the length of the floor marks for the handstand walk 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