Workout And Words For September 26th – Hell Of The West Update

29
Nov

Workout And Words For September 26th – Hell Of The West Update

As most of you know who read the blog, we have been competing in an online Welded competition called Hell of The West.   This was a nationwide competition that had over 500 participants competing in either the novice or open divisions.   The online competition ended a couple of weeks ago and Double Edge had both men and women in both division advance to the finals on October 3rd and 4th at the GSR!

Before the finals take place there will be one more chance for athletes who didn’t make the first cut to compete for a spot at the finals today at Scheels Sporting goods in Sparks at 7:00pm.  We have over 15 members competing at this last chance qualifier and they could use all the support they could get from their Double Edge family to help them secure a spot in the finals!

The 2 day event will start tonight at 7:30pm with a 1 rep max clean and jerk for all competitors.  Competition will continue on Satuday starting at 10am and will finish around 3pm.  There will be vendors, a beer garden (for all you non-paleo folks) and of course the Double Edge tent!  We encourage everyone to stop on by even just for a bit to help cheer on our competitors!

Due to the competition we will be canceling Olympic Lifting on Saturday at 10am.  All other classes on Saturday will still be at the same time so feel free to come in and get your sweat on before the competition begins!

Finally, the Double Edge athlete shirts have arrived!  If you were one of the competitors who competed in the HOTW and ordered one of these shirts please see Sabrina at the front desk to get your size!

If there are any questions about this weekends competition please feel free to contact [email protected]

 

 

GROUP CLASS WORKOUT

 

Warm Up:

200 Run, 20 pass throughs, 15 air squats, 75 sec plank

 

Strength:

Dynamic: 80 KB High Pulls 50 V-Ups (Advanced pinches ball with feet)

4×10 DB Push Press (One arm at a time-only 1 DB)

Foundational: 60 KB High Pulls 40 V-Ups 3×10 DB Push Press

 

Metcon:

Dynamic

Partner Workout

12 Min AMRAP

3 Power Cleans 135/95

6 Pushups

9 Airsquats

One partner does a round, other rests

Rest 2 minutes then:

40 Cal bike

40 T2B
Foundational

Partner Workout

12 Min AMRAP

4 Total DB Lunges

6 Pushups

9 Airsquats

One partner does a round, other rests

Rest 2 minutes then:

30 Cal bike

30 K2E

 

Mobility:

Pre – Mobility of choice

Post – Super friend calf smash

 

 

COMPETITORS CLASS WORKOUT

 

Head to Scheels for the last chance qualifier!!

 

 

 

 

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