Workout And Words For July 18th – Hell Of The West

29
Nov

Workout And Words For July 18th – Hell Of The West

If you haven’t heard of Hell Of The West yet, it is a Welded competition happening this fall at the GSR.  Starting in August there will be an online qualifier that is similar to how the Welded Open is ran.  There will be an open division and a novice division so there is room for everyone to compete!  As a bonus, any gym that gets 20 or more athletes to sign up will receive free Fitmark gym bags! Below is the official newsletter from the event explaining the details.  If you have any further questions about the event feel free to contact [email protected]

 

– There are 4 divisions: Open and Novice Men’s/Women’s

 – Novice Athletes will have different and/or Scaled Qualifier Workouts than the Open Division Athletes

– All athletes receive a Competitor Shirt for registering

– Qualifier 1 Workout kicks off Friday August 15th @ 7pm

– Workouts will be released each Friday of the 4 consecutive weeks of Online Qualifying

– You will have 6 days to complete the workout and submit your score to the Online Leaderboard by the following Thursday @ 7pm

– The 4th and Final Online Qualifier will require a video submission

– After 4 weeks the top 30 athletes in each Open Division and top 20 athletes from each Novice Division will be offered their spot in the GNC Hell of the West Championship @ Grand Sierra Resort for over $35,000 cash and prizes. There will be an additional fee for Championship Qualified Athletes

– ANY athlete will have one more chance to earn their way into The Championship at the Scheels Wildcard Last Chance Qualifier (LCQ)September 26-27. This is a LIVE NIGHT QUALIFIER under the lights! The top 10 finishing athletes in each division will be offered their spot in The Championship

– ANY gym that gets 20 or more athletes to compete will qualify for the Fitmark Appreciation Program and ALL registered athletes from that gym will also receive a FREE Fitmark Bag

Registration Closes: August 15, 2014

Group Class Workout

 

WARM UP

2 min machine, 30 Dislocates, 15 Pushups, 3 laps

 

STRENGTH

30 Heavy DB Snatches (Do not drop DB)

40 Strict Pull Ups

70 Oblique V-Ups Each Side (20 Minute Time Cap)

 

METCON

Dynamic:

1200m Run

OR

1500m Row

Cooldown and Mobilize

Foundational:

Test Day

1 Mile Run

OR

2K row

Cooldown and Mobilize

MOBILITY

Pre – OH w/ External Rotation (pg.258)

Post – 10 mins working on your worst positions

 

 

Competitors Class Workout

 

WARM UP

2 min machine, 30 Dislocates, 15 Pushups, 3 laps

 

STRENGTH

Find 1RM Power Snatch

 

METCON

12 Minute AMRAP
30 Double Unders
8 Chest to Bar Pull Ups
5 Front Squats from floor @155/105

 

MOBILITY

Lat Smash

 

 

 

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