Monday 20130121 “Be The Elephant”

January 21, 2013 By 13 Comments

Welcome to Eo3 6-Week “Be The Elephant” Challenge!!!

The programming will change a little bit for this challenge. You will see WOD/Metcons , strength work and skill work. Don’t be intimidated though, this isn’t anything you cannot do!! And as always the workouts will be broken up by skill level, after this workout.

WOD

Eo3 6-Week “Be The Elephant” Challenge Baseline Workout:

  • 6 min to est. 1 rep heavy squat clean
  • Rest 1 min
  • Max Rep Burpees in 60 sec.
  • Rest 1 min
  • 1 min rep test back squat @ 225/185/135/95
  • Rest 1 min
  • Handstand Hold 1 min
  • Rest 1 min
  • Run max meters in 7 min

Your score for this workout is a single number…

Squat clean weight + Burpees + Back Squat Reps + Seconds held of handstand + Meters ran = Workout Score

Example:

225 lb + 40 burpees + 24 back squats @ 225 lb + 27 sec. held + 1,400 m ran = 1,716

That score is the score you will compare to at then end of the 6-week challenge.

*For the back squat test, choose applicable weight. 

Read about the challenge on the blog [here]

Check out the elephant doing tire flips!!

Filed Under: "Be The Elephant" 6-Week Challenge, WOD 13 Comments
  • http://www.facebook.com/dakota.healey Dakota Healey

    Squat clean – @190
    Burpees – 31
    Back squat @225 – 14 reps
    Hand stand hold – 24 sec
    7 min run – .89 miles or 1432m

    Total Score – 1691

  • http://www.facebook.com/kim.faucher.925 Kim Faucher

    I don’t have more than a 155 lbs to work with… All Hell froze over during the weekend! I’ll need to get my other plates from the ice. So here is my adjustments:
    10 Squat cleans @ 155 lbs
    31 burpees
    12 front squats @ 155lbs
    24 sec. hold on the handstand
    1600 m run in 7 min.

  • Bill Bergquist

    Finished the base work out with the following:

    Squat clean – @155
    Burpees – 10
    Back squat @135 – 10 reps
    Hand stand hold – 4 sec
    7 min run – .64 miles or 1030m

    Total Score – 1209

  • http://www.facebook.com/samgriffin20 Sam Griffin

    Squat clean 165, 21 Burpees, 15 back squat @ 185, 44 second hand stand, 7 minute run 1.01 mile/1625 M. Total score: 1870

  • Chris

    Total Score-1404, really gotta work on my hand stands, still don’t have the balance. Pumped to start the new 6 week challenge.

  • Ryan R

    Total Score of 1026.
    Squat Clean – 170
    Burpees – 17
    Back Squat @ 135 – 14
    Hand Stand Hold – 4 Secs
    7 Min Run – .51 Mile or 821 Meters

  • Adam

    175 squat clean
    22 burpees
    14 squats @225
    13 handstand
    19.5 laps in gym rough guess 1225 meters
    Total 1449

    • Adam

      I guess I was wrong on my meters. 18.3 laps is one mile 1600 meters. So I guess my new total is 1824

  • Kim

    Total 1,112 = 85 squat clean/13 burpees/ 12 squats@ 95/2 sec handstand/1,000 m run.

  • http://www.facebook.com/tim.laubensheimer Tim Laubensheimer

    squat clean 155 (really need to work on these)
    Burpees 24
    Back squat @ 185# 17
    Handstand 9 sec.
    7 min run 1000m
    Total: 1,205.

  • Pingback: canada goose online shop

  • Pingback: Monday 20130304 “Be The Elephant”

  • Pingback: scam website hosting thepremierhost.com