The day has finally arrived!   Today is the first day of the two day Hell of The West Welded competition!   We have over 26 athletes who have qualified for the finals including coaches Leo, Jacob, Alvie, Sabrina and Derek.   The competition will be taking place at the GSR at the bottom ball room starting with novice women at 11:30.   Spectator passes are $10 a day or only 5$ if you wear your Hell of The West tshirt that you got from competing.

As a reminder, due to the competition we will not be having our normal evening classes on Friday.  This includes 3:30, 4:30 and 5:30.  Saturday classes will be the same with the exception of the Olympic lifting class that will also be cancelled.  If you have any questions about this weekend competition feel free to email [email protected] or call him at 775-338-9966.

 

GROUP CLASS WORKOUT

 

Warm Up:

10 burpees, 20 pass throughs, 10 burpees, 3 lap run

One partner works, one partner rests.

 

Strength:

Dyn: 30 Narrow Grip Strict Pull Ups Found: 30 Narrow Grip Strict Pullups/Ringrows

Dyn: 4×10 DB Rows (Lawnmower) Found:3×10 DB Rows

Dyn: 50 Oblique V-Ups Each Side Found: 35 Oblique V-Ups Each Side

2 Minute Plank Not for Time, for PUMP

 

Metcon:

Dynamic

Partner WOD

25 Power Cleans 135/95

15 Front Squats 135/95

10 S2OH 135/95

60 DU

40 Cal Bike

60 DU

10 S2OH 135/95

15 Front Squats 135/95

25 Power Cleans 135/95

 

Foundational

Partner WOD

50 KB Swings

30 Goblet Squats

20 DB Push Press

120 Singles

30 Cal Bike

120 Singles

20 DB Push Press

30 Goblet Squats

50 KB Swings

 

Mobility:

Pre – 5 Minutes on the bike

Post – Super friend calf smash