Tuesday 20130122

January 22, 2013 By 15 Comments

Hope everyone had fun with yesterday’s workout!!

Strength

Back squat – 3 x 10 @ 100% of yesterday’s back squat
Clean deadlift – 5 x 3 [Demo Video] @ 90% of clean weight from yesterday
Push press – 3 x 5 around 65-70% of 1RM

WOD

21-15-9

Pull-ups
Sit-ups

*Competitor: As prescribed 
*Established: Back squat do 2 sets, Clean DL do 4 sets, Push press do 2 sets
*Recruit: Back squat do 1 set, Clean DL do 2 sets, Push press do 1 set. WOD, do pull-up band progressions. 

Post weight and time to comments.

Filed Under: "Be The Elephant" 6-Week Challenge, WOD 15 Comments
  • Kim

    Recruit: 95/75/60, 5:51

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

    Competitor:
    155 lbs throughout the exercises failed the last two presses
    3:10:41 for the other WOD

  • http://www.facebook.com/dakota.healey Dakota Healey

    As PX’d
    225/170/135

    WOD time: 3:41

  • Adam

    225/160/135. Was able to do this one as competitor. WOD time 2:38.4.

    Feels GREAT to be back at it.

    Wrestling team thanks you too!

    • http://endofthreefitness.com/ Jerred

      Yes! Got a special one for the team planned in the next few weeks.

      • Adam

        Awesome they can’t wait for the challenge!!

  • Ryan R

    Did the strength as rx’d. The WOD was not, I suck at pull-ups, but i tried. My time was 5:24 and mostly did ring rows for the pull-ups.

    • http://endofthreefitness.com/ Jerred

      Not a problem man!! Do what you can and progress slowly.

  • Chris

    Px’d: 225, 185, 135, 3:32

    • Chris

      *Rx’d

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

    Did workout as est. 185, 145, 115. Prob could of done more weight on push press. 3:16. Did mostly assisted pull ups. Jerred, need to get a set of bands but til then I use a strap that when I stand up my chest is at bar level. I then do almost like a L pull up. Is this ok?

  • http://www.facebook.com/wesley116 Wesley D. LeBron

    As Rx. 185/185/155. And 2:15 on the WOD.

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

    RX 185/145/125 WOD at 4:05

  • Bill Bergquist

    RX 135/140/95 WOD 5:02 (did assisted pull ups)

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