The day has finally arrived! Today is the first day of the two day Hell of The West Welded competition! We have over 26 athletes who have qualified for the finals including coaches Leo, Jacob, Alvie, Sabrina and Derek. The competition will be taking place at the GSR at the bottom ball room starting with novice women at 11:30. Spectator passes are $10 a day or only 5$ if you wear your Hell of The West tshirt that you got from competing.
As a reminder, due to the competition we will not be having our normal evening classes on Friday. This includes 3:30, 4:30 and 5:30. Saturday classes will be the same with the exception of the Olympic lifting class that will also be cancelled. If you have any questions about this weekend competition feel free to email [email protected] or call him at 775-338-9966.
GROUP CLASS WORKOUT
Warm Up:
10 burpees, 20 pass throughs, 10 burpees, 3 lap run
One partner works, one partner rests.
Strength:
Dyn: 30 Narrow Grip Strict Pull Ups Found: 30 Narrow Grip Strict Pullups/Ringrows
Dyn: 4×10 DB Rows (Lawnmower) Found:3×10 DB Rows
Dyn: 50 Oblique V-Ups Each Side Found: 35 Oblique V-Ups Each Side
2 Minute Plank Not for Time, for PUMP
Metcon:
Dynamic
Partner WOD
25 Power Cleans 135/95
15 Front Squats 135/95
10 S2OH 135/95
60 DU
40 Cal Bike
60 DU
10 S2OH 135/95
15 Front Squats 135/95
25 Power Cleans 135/95
Foundational
Partner WOD
50 KB Swings
30 Goblet Squats
20 DB Push Press
120 Singles
30 Cal Bike
120 Singles
20 DB Push Press
30 Goblet Squats
50 KB Swings
Mobility:
Pre – 5 Minutes on the bike
Post – Super friend calf smash