Sign ups are starting to roll in for the online Welded competition Hell of The West and we are over half way there in getting 20 athletes signed up to receive free FitMark gym bags! If you haven’t yet heard of Hell of The West, it is a online competition similar to the Welded Open in which there will be a workout once a week for 4 weeks. At the end of the 4 weeks if your scores are good enough you will qualify for the live competition that is being held at the GSR in October.
There will be two different divisions, a open division for the veteran Welded athlete and a novice division for the Welded athlete who is new or just not quite ready to wrestle with the fire breathers. If you are planning on signing up for the competition you can visit www.humanperformanceproject.com/register or email [email protected] with any questions.
GROUP CLASS WORKOUT
Warm Up:
5 MIn AMRAP
10 PVC Good mornings, 10 V-ups, 6 Total Stretching Lunge
Strength:
6×2 DL @85% Every 80 Seconds
Metcon:
Dynamic
For Time
50 Wall Ball Thrusters
40 Burpees
30 Cals (Your Choice)
20 KB Swings
10 Goblet Squats
Foundational
For Time:
50 Wall Balls 20/14
40 Lateral Burpees
30 Cals (Your Choice)
20 Power Cleans @115/85
10 Front Squats @115/85
17 Min Cap
Mobility:
Pre – Super P-Laties (pg.357)
Post – Psoas Smash and Floss (pg. 294)
COMPETITORS CLASS WORKOUT
Warm Up:
5 MIn AMRAP
10 PVC Good mornings, 10 V-ups, 6 Total Stretching Lunge
Strength:
5×3 Snatch Press (Strict)
9 Rounds
1 Full Snatch + 1 OH Squat
Metcon:
20 Minute AMRAP
12 Clean and Jerks @ 145/100
200 Meter Run
10 KB Thrusters @53/35
200 Meter Run
8 Muscle Ups (18 Chest To Bars)
200 Meter Run
6 Squat Cleans
200 Meter Run
4 OH Squats
Mobility:
Lat Smash on Roller/Ball