If you are competing in The Hell Of The West online competition please check your email for the link to get your Double Edge Athlete shirt. If you did not receive an email and your are a competitor please contact [email protected].
Now for the rest of everyone else click on the link below for a list of scrumptious paleo snacks!
http://greatist.com/health/paleo-recipes-list
GROUP CLASS WORKOUT
Warm Up:
90 sec plank, 20 walking lunges, 15 v-ups, 20 pass throughs
Strength: 15 Power Cleans (1 Every 20 Seconds)
Pick a weight you can MAINTAIN for all 15 reps
Metcon:
Dynamic
21-15-9-6-9-15-21
21 (Burpees)
15 (Toes to Bar)
9 (S2OH @115/85)
6(Front Squat 115/85)
9 (S2OH @115/85)
15 (Toes to Bar)
21 (Burpees)
Foundational
18-15-9-6-9-15-18
18 (Burpees)
15 (K2E/V-ups)
9 (DB Push Press)
6(DB Squats)
9 (DB Push Press)
15 (K2E/V-ups)
18 (Burpees)
Mobility:
Pre – Super Front Rack
Post – Quad Smash with Roller
COMPETITORS CLASS WORKOUT
Warm Up:
90 sec plank, 20 walking lunges, 15 v-ups, 20 pass throughs
Strength:
Find 1RM Strict Press
Then:
4 Rounds
1 Hang Power Clean+2 Front Squats+1 Split Jerk
Metcon:
4 Rounds
400 Meter Run
4 Deadlifts @275/185
12 Pull Ups
Mobility:
Partner Lat Smash