Workout And Words For July 30th – Hell Of The West

29
Nov

Workout And Words For July 30th – Hell Of The West

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

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