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Submit Scores for 20.3

WheelWOD 2020 Open

## Workout

# WHEELWOD OPEN 20.3

## SEATED 1 RX

**For Time: 9 Minute Cap**

21-15-9

Kettlebell Deadlift

Dumbbell Overhead Press

then

21-15-9

Kb Deadlift

25 foot Dumbbell Crawl

## Rx WEIGHTS

**Men:**

(Low) 2x Kettlebell 53 lb., 2x 35 lb. Dumbbell

(High) 2x Kb 44 lb., 2x 25 lb. Db

(Multi) 2x Kb 35 lb., 2x 20 lb. Db

then

(Low) 2x Kb 70 lb., 2x 50 lb. Db Crawl (25ft)

(High) 2x Kb 53 lb., 2x 40 lb. Db Crawl (25ft)

(Multi) 2x Kb 44 lb., Crawl (25ft)

**Women:**

(Low) 2x Kettlebell 35 lb., 2x 20 lb. Dumbbell

(High) 2x Kb 26 lb., 2x 15 lb. Db

(Multi) 2x Kb 18 lb., 2x 10 lb. Db

then

(Low) 2x Kb 53 lb., 2x 35 lb. Db Crawl (25ft)

(High) 2x Kb 44 lb., 2x 25 lb. Db Crawl (25ft)

(Multi) 2x Kb 35 lb., Crawl (25ft)

# SCALED WEIGHTS:

**Men:**

(Low) 2x Kettlebell 35 lb., 2x 20 lb. Dumbbell

(High) 2x Kb 26 lb., 2x 15 lb. Db

(Multi) 2x Kb 18 lb., 2x 10 lb. Db

then

(Low) 2x Kb 53 lb., 2x 35 lb. Db Crawl (25ft)

(High) 2x Kb 44 lb., 2x 25 lb. Db Crawl (25ft)

(Multi) 2x Kb 35 lb., Crawl (25ft)

**Women:**

(Low) 2x Kettlebell 26 lb., 2x 15 lb. Dumbbell

(High) 2x Kb 18 lb., 2x 10 lb. Db

(Multi) 2x Kb 12 lb., 2x 05 lb. Db

then

(Low) 2x Kb 35 lb., 2x 20 lb. Db Crawl (25ft)

(High) 2x Kb 26 lb., 2x 15 lb. Db Crawl (25ft)

(Multi) 2x Kb 18 lb., Crawl (25ft)

## IMORTANT NOTES:

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

- Multi limb athletes will crawl with no weight

- 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 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 Dumbbells for the Db Press. He or she will then complete 15 deadlifts and 15 Db Press, then 9 deadlifts and 9 Db Press. The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 25-ft. DB-Crawl, 15 deadlifts, another 25-ft. DB-Crawl, and finally, 9 deadlifts and a third 25-ft. 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.

## THE DUMBBELL SHOULDER PRESS

The Dumbbell (DB) will start on the floor before first rep of each set of 21-15 & 9. The athlete will lift the first rep to a cleaned position. One head of the DB must touch the shoulder before moving through the press at the top of the rep finishing directly over head. The top of the rep will consist with elbows locked out, Dbs directly over shoulders and athlete sitting tall in the seat with shoulders over hips. Each rep must start with Dumbell touching shoulder.

## 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.

## EQUIPMENT

• Kettlebells, Dumbbells

• Floor marks for the Dumbbell 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 Db Crawl 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 STOUTENBURG** — stouty@indestri.com

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