WheelWOD
International Online Qualifiers

Workout 1: Death Row

Below Elbow (2 Points)

For Time:
1KM Row
40 Burpees Box Jump Over
40 Dumbbell Deadlift
1KM Row

Weight & Height:

Male: 50lbs. & 24" box
Female: 35lbs. & 20" box

Above Elbow (1 Point)

For Time:
1KM Row
40 Burpees BJO
40 Dumbbell Deadlift
1KM Row

Weight & Height:

Male: 50lbs. & 24" box
Female: 35lbs. & 20" box

Workout Flow

Flow
Athlete may begin on their rower, with feet (foot) strapped in. Hands may not touch the handle until after the clock begins. On 3,2,1 Go, Athlete will begin rowing a set distance. Once meters are completed, they will advance to their box for the next movement. Upon completing these reps, athlete will then move to their dumbbell or next movement to complete all prescribed reps. The athlete will then move back to their rower and complete a final distance row. Time Stops when the final row is complete. Score is total time. 

Tie Break: Time of First Row. 

To get credit for score, athletes must provide a video of their effort. Video must include a full view of all equipment including the rower monitor. Athletes must also show weights on the dumbbells, height of box and reiterate name and division. If an athlete is out of frame for any part of the video, credit will not be given.

Movement Standards

Upper AE (1pt)

1KM Row 

Athlete may not touch the monitor. 
Athlete must stay on the rower until prescribed meters are reached or athlete will be brought back to complete 50 extra meters. 

40 Burpees Box Jump Overs (24/20”)

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom lateral or perpendicular to their box.
Athletes may NOT angle the box and jump on the corner.
The rep is credited when: 
Both feet are on the other side of the box having passed over the top of the box after burpee.

40 Dumbbell Deadlift (50/35)

Start each rep with at least one head of the DB on the ground.
The rep is credited when:
The athlete’s hips and knees reach full extension.
1KM Row

Athlete must stay on the rower until prescribed meters are reached

Upper BE (2pt)

1KM Row

Athlete may not touch the monitor. 
Athlete must stay on the rower until prescribed meters are reached or athlete will be brought back to complete 50 extra meters. 

40 Burpees Box Jump Overs (24/20”)

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom lateral or perpendicular to their box.
Athletes may NOT angle the box and jump on the corner.
The rep is credited when: 
Both feet are on the other side of the box having passed over the top of the box after burpee.

40 Dumbbell Deadlift (50/35)

Start each rep with at least one head of the DB on the ground.
The rep is credited when:
The athlete’s hips and knees reach full extension.
1KM Row

Athlete must stay on the rower until prescribed meters are reached

Equipment

Concept 2 Rower
Dumbbells (2x)
Plyo Box

Any Questions or Movement modification request will be emailed to competition@Wheelwod.com

WheelWOD
International Online Qualifiers

Workout 3: Devil Dubs

Below Elbow (2 Points)

5 rounds For Time
 
30 Double Unders
12 SA. Devil Press 

Weight:

Male: 35lbs.
Female: 20lbs.

Above Elbow (1 Point)

5 rounds For Time
 
30 Double Unders
12 SA. Devil Press 

Weight:

Male: 35lbs.
Female: 20lbs.

Workout Flow

Athletes will begin with their jump rope/ multi ropes on the ground in front of them. On 3,2,1 Go, they will pick up their rope(s) and complete their first set of DU/SU/multi rope rotations. Once complete they will move to their dumbbell to complete their first set of prescribed dumbbell movement. After complete, athlete will move back to their rope and complete round 2. This will continue until 5 full rounds of the 2 movements are completed. Time stops at the completion of the last dumbbell movement in round 5.

Time Cap is 15 minutes. 

To get credit for score, athletes must provide a video of their effort. Video must include a full view of all equipment including the full range of motion of each movement. Athletes must also show weights on the dumbbells and reiterate name and division. If an athlete is out of frame for any part of the video, credit will not be given.

Movement Standards

Upper

30 Double Unders

The rope passes under the feet twice for each jump.
The rope must spin forward for the rep to count.
Only successful jumps are counted, not attempts.

12 SA. Devil Press 35/20

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom holding the DB.
Athlete will perform a burpee while holding DB.
DB must swing behind the plane of legs.
Athlete must then completely extend the hip and knee.
Rep is counted with the DBs directly overhead and elbows and shoulders locked out.

Equipment

Jump Rope (Can use Mono Rope)
Dumbbells (1x)

Any Questions or Movement modification request will be emailed to competition@Wheelwod.com

WheelWOD
International Online Qualifiers

Workout 1: Crazy 8's

Upper BE (2 Points of Contact) 

AMRAP 8 (As many repitions as possible in 8 minutes) 
8 Power Cleans
8 Sh2OH
8 T2B

Weight: 

Male: 115lbs.
Female: 75lbs.

Upper AE (1 Point of Contact)

 
AMRAP 8 (As many repitions as possible in 8 minutes) 
8 Power Cleans
8 Sh2OH
8 Hanging Knee Raise

Weight: 

Male: 95lbs.
Female: 65lbs.

WORKOUT FLOW

Flow:
Athletes will begin by their barbell. On 3,2,1 Go, Athletes will complete 8 Clean style movements. They will then perform 8 Shoulder to overhead. When these movements are complete, athletes will move to the rig to perform 8 T2B or rig movement. After the last 8 repetitions are complete, one round is complete. Athletes will then go back to their bar and begin again with the second round. Athletes will complete as many rounds and reps as they can in 8 minutes.

Score will be total reps. 

To get credit for score, athletes must provide a video of their effort. Video must include a full view of the barbell and rig. Athletes must also show weights on the bar and reiterate name and division. If an athlete or equipment is out of frame for any part of the video, credit will not be given. 

Movement Standards

Upper BE (Below Elbow) 

Upper BE (2pt)
8 Power Cleans (115/75 lbs)

Rep begins with the bar on the ground in front of the athlete.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders and hip and knees locked out. 
Bar must be caught above the parallel squat position. 

8 Sh2OH (115/75 lbs)

Each rep of the Shoulder to Overhead begins with the barbell touching the shoulder in the front rack position.
Rep is completed with the bar 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. 
Athlete may jerk, push press, or strict press the bar. 

8 T2B

Athletes begin by hanging from the pull-up bar with arms extended. 
The heels must be brought back behind the bar. 
Overhand, underhand, or mixed grips are all permitted. 
The rep is credited when both feet make contact with the bar between the hands at the same time.

Upper AE (Above Elbow)

Upper AE (1pt)
8 Power Cleans (95/65 lbs)

Rep begins with the bar on the ground in front of the athlete.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders and hip and knees locked out. 
Bar must be caught above the parallel squat position. 

8 Sh2OH (95/65 lbs)

Each rep of the Shoulder to Overhead begins with the barbell touching the shoulder in the front rack position.
Rep is completed with the bar 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. 
Athlete may jerk, push press, or strict press the bar. 

8 Hanging Knee Raises

Athletes begin by hanging from the pull-up bar with arms extended. 
The heels must be brought back behind the bar. 
Overhand, underhand, or mixed grips are all permitted. 
The rep is credited when both knees are above the height of the hip crease. 
Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

.

Equipment 

Barbell
Bumper Plates
Clips
Pull Up Rig

Any Questions or Movement modification request will be emailed to competition@Wheelwod.com