Well here we are week 1 is underway and the release has just come. you should of got the workout by email but you can find it here or in www.competitioncorner.net
Score must be submitted through competition corner. you can see the leaderboard in menu bar. THE WORKOUTS ARE LISTED BELOW.
SOME TIPS TO APPROACH THIS WORKOUT
We suggest you approach this workout with a goal set for your Wallballs, wether that be unbroken sets each round for the high level competitors or sets of 10 & 9 or 7,6,6 ect. The goal will be to consistently hit those sets with less then 5 seconds rest between sets the entire workout.
When transitioning to the rower, start immediately even at low pace some calories are better then none if you are trying to rest the row the clock will tick a way and you can recover in the first half of the row finding your breath and pick up the intensity as you row. Slow transitions and too much Rest will be the killer of great scores! attack this workout for 15minutes straight then worry about recovery after the clock beeps at 15 minutes.
So lets see what we have in store!
WheelWOD Open 19.1
Seated Division
15 Minute AMRAP:
19 Wall balls
12 Cal Row
Seated RX / Scaled
This workout must be done seated.
https://www.youtube.com/watch?v=lK4ClNG43_M
RX Men’s WallBall Weight 14lb. at 9 foot target
Rx Women’s WallBall Weight 10lb. at 7 foot Target
Calorie Row: 12
Scaled Men’s WallBall Weight 14lb. at 7 foot target
Scale Women’s WallBall Weight 10lb. at 6 foot Target
Calorie Row: 12
Multi Limb ( more then 2 limbs impaired)
Men’s WallBall Weight 14lb. at 7 foot target
Women’s WallBall Weight 10lb. at 6 foot Target
Calorie Row: 12
WORKOUT INSTRUCTIONS:
The workout begins with the medicine ball on the ground and athlete seated tall in front. After the call of “3, 2, 1… go,” the athlete will pick up the ball and perform the wall-ball shots at the identified weight and height. After 19 reps are complete, the athlete will move to the rower and pull 12 calories. The monitor must read 12 calories before the athlete can let go of the handle and move back to the wall-ball shots for the next round.
The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.
IF YOU SCALE THE WORKOUT YOU MUST CLICK THE BOX INDICATING YOU SCALED DURING SUBMISSION.
Standards
The Wall Ball:
Wall Ball starts infront of the athlete on floor in a seated position. If an athlete needs to sit on box instead of chair. Max height of box is 20 inches and must be shown in video.
Athlete will throw the ball with 2 limbs up to target line on wall. The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
The Calorie Row:
During set up of Concept 2 Rower: Athlete must remove the seat rower arm. All rows must be completed from a seated position. Calories must be completed as identified before moving on to next exercise, athlete may not let go of the rower arm until the 12 calorie has been completed. Camera will have to show zero Calories before each start.
Legs can not be used during row at any time. Athletes MAY NOT strap feet into rower or place on the rower at all.
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EQUIPMENT:
– Medicine ball of appropriate weight for your division*
– Concept2 rower
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 9 kg (20 lb.), 6 kg (14 lb.) and 4 kg (10 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 video may be disqualified from the competition.
Scores Must be submitted before 8:00pm EST on February 26/19.
IF YOU SCALE THE WORKOUT YOU MUST CLICK THE BOX INDICATING YOU SCALED
VIDEO SUBMISSION STANDARDS
All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show the weight of the medicine ball and measure the height of the target. Your judge and a clock or timer ( we suggest WODproof app) with the running workout time should be clearly visible throughout the entire workout. The monitor of the rower should also be clearly visible throughout the entire workout. Shoot the video from an angle so all movements 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.
Video Submission Instructions
Video is not required with each open submission. For Rx athletes you will be asked to submit 2 videos of our choice at the end of the open if you finish in the top 15 in your division. At any time you may be asked to submit a video to verify your score during the open and it is at WheelWOD’s discretion on this decision. Any request to have an athletes video reviewed must come in a formal request with reason why to [email protected] and our staff will chose whether the claim is justified.
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STANDING DIVISIONS 19.1
WheelWOD Open 19.1
STANDING UPPER/LOWER DIVISIONS
15 Minute AMRAP:
19 Wall balls
19 Cal Row
RX WORKOUTS
https://www.youtube.com/watch?v=skLODYGIiiA
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WEIGHTS:
2 POINTS OF CONTACT: UPPER & LOWER
RX Men’s WallBall Weight 20lb. at 10 foot target
Rx Women’s WallBall Weight 14lb. at 9 foot Target
Calorie Row: 19
SINGLE ARM ATHLETE:
Men’s WallBall Weight 14lb. at 10 foot target
Women’s WallBall Weight 10lb. at 9 foot Target
Calorie Row: 19
Lower Division Athletes including Visual Impaired may use a box set to paralell to squat to during Wall Balls
SINGLE LEG ATHLETE
Men’s WallBall Weight 14lb. at 10 foot target
Women’s WallBall Weight 10lb. at 9 foot Target
Calorie Row: 19
SHORT STATURE:
Men’s WallBall Weight 14lb. at 8 foot target
Women’s WallBall Weight 10lb. at 6 foot Target
Calorie Row: 19
NEUROLOGICAL IMPAIRMENTS:
Men’s WallBall Weight 14lb. at 10 foot target
Women’s WallBall Weight 10lb. at 9 foot Target
Calorie Row: 19
SCALED WORKOUTS
WEIGHTS:
2 POINTS OF CONTACT: UPPER & LOWER
RX Men’s WallBall Weight 14lb. at 10 foot target
Rx Women’s WallBall Weight 10lb. at 9 foot Target
Calorie Row: 19
SINGLE ARM ATHLETE:
Men’s WallBall Weight 10lb. at 10 foot target
Women’s WallBall Weight 8lb. at 9 foot Target
Calorie Row: 19
Lower Division Athletes may use a box set to paralell to squat to on Wall Balls
SINGLE LEG ATHLETE
Men’s WallBall Weight 10lb. at 10 foot target
Women’s WallBall Weight 8lb. at 9 foot Target
Calorie Row: 19
SHORT STATURE:
Men’s WallBall Weight 10lb. at 8 foot target
Women’s WallBall Weight 8lb. at 6 foot Target
Calorie Row: 19
NEUROLOGICAL IMPAIRMENTS:
Men’s WallBall Weight 10lb. at 10 foot target
Women’s WallBall Weight 8lb. at 9 foot Target
Calorie Row: 19
WORKOUT INSTRUCTIONS:
The workout begins with the medicine ball on the ground and athlete standing tall in front. After the call of “3, 2, 1… go,” the athlete will pick up the ball and perform the wall-ball shots at the identified weight and height. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can remove thier feet from the rower and move back to the wall-ball shots for the next round.
The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.
IF YOU SCALE THE WORKOUT YOU MUST CLICK THE BOX INDICATING YOU SCALED DURING SUBMISSION.
There is no tiebreak for this workout.
Movement Standards
The WALL BALL:
In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
Lower Impaired Division: Note
Athletes may use a box to squat to, this box must be set at paralell with knee and hip at same level and shown on video prior to workout start.
The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
The CALORIE ROW:
The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor. The athlete must stay seated on the rower until the monitor reads 19 calories.
EQUIPMENT:
– Medicine ball of appropriate weight for your division*
– Concept2 rower
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 9 kg (20 lb.), 6 kg (14 lb.) and 4 kg (10 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 video may be disqualified from the competition.
Scores Must be submitted before 8:00pm EST on February 26/19.
IF YOU SCALE THE WORKOUT YOU MUST CLICK THE BOX INDICATING YOU SCALED
VIDEO SUBMISSION STANDARDS
All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show the weight of the medicine ball and measure the height of the target. Your judge and a clock or timer ( we suggest WODproof app) with the running workout time should be clearly visible throughout the entire workout. The monitor of the rower should also be clearly visible throughout the entire workout. Shoot the video from an angle so all movements 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.
Video Submission Instructions
Video is not required with each open submission. For Rx athletes you will be asked to submit 2 videos of our choice at the end of the open if you finish in the top 15 in your division. At any time you may be asked to submit a video to verify your score during the open and it is at WheelWOD’s discretion on this decision. Any request to have an athletes video reviewed must come in a formal request with reason why to [email protected] and our staff will chose whether the claim is justified.
