Workout And Words For September 5th – Hell Of The West Non Paleo BBQ!!

The Hell of The West online qualifier will be releasing their 4th and final workout this Friday.  Unlike the past 3 weeks we will not be competing in the workout at the gym on Friday night, instead we will be having it at 10am on Saturday.  Why Saturday you ask?  So that we can have a very non Paleo BBQ before the Paleo challenge begins!

After the workout is finished we will be firing up the BBQ and making some burgers!  We encourage everyone to bring a very non paleo potluck item that includes but is not limited too candy soda, pasta,sugar, wheat, rice, oats, artificial ingredients, bagels, tortillas, corn, cereals, beans, peas, lentils, white potatoes, milk, cheese, yogurt, ice cream or butter.

We would also like to encourage you to bring your favorite adult drink to share along with a few of your favorite songs so that we might not hear the same song that we have heard all week long.  Be creative!

If you have any questions about Saturdays potluck and BBQ please contact [email protected].  See everyone on Saturday for the Hell of The West non Paleo BBQ bash!!

 

GROUP CLASS WORKOUT

 

Warm Up:

2 Laps, 15 airsquats, 15 Push-Ups, 15 V-Up’s, 2 min Machine

 

Strength:

30 Strict Pull Ups 50 Bent Over DB Rows

70 Med Ball V-Ups 50 Russian Twists Each Side w/ Medball

 

Metcon:

Dynamic

30-20-10

Wall Balls 20/14

15-10-5

Deadlifts @155/105

200 Meter Run after each set
Foundational

25-15-10

Wall Ball Thrusters

15-10-5

Deadlifts

200 Meter Run after each set

 

Mobility:

Pre – Roller Calf Smash – (pg. 377)

Post – Super Friend Quad Smash

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

2 Laps, 15 airsquats, 15 Push-Ups, 15 V-Up’s, 2 min Machine

 

Strength:

Competitors Requirements

 

Metcon:

“Fran”

 

Mobility:

Superfriend quad smash