Wednesday 20130123

January 22, 2013 By 14 Comments

Hopefully everyone is enjoying the new format with the addition of strength to the daily workouts. A little more volume and Olympic lifting does the body good. The only way to be the best is to train like the best. Eo3 Fit training will always be focused on the pursuit excellence.

Strength

Clean Complex @ 60% of clean 5 sets of 3 reps

  • 1 Rep = Start with weight on the ground. Complete one full squat clean. Do not set the bar down and lower to mid-thigh, then do one hang power clean (meaning do not end in full squat). Then with weight in the rack position perform one front squat.
  • Summary: 1 full clean + 1 hang power clean + 1 front squat = 1 rep

Clean and Jerk 2 sets of 3 reps @ 50% of clean

WOD

4 rounds:

30 sec. as many reps as possible of sumo-deadlift high pull @ 75
30 sec. burpees
30 sec. double-unders
30 sec. plank
rest 2 min.

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: Strength = As prescribed. WOD = SDLHP @ 45, single-unders 

Post reps to comments.

Does this make your hands sweat?

Filed Under: "Be The Elephant" 6-Week Challenge, WOD 14 Comments
  • Dan Tebo

    I’m diggin’ the new format. Trying to figure out if I should just use the new format or kick into OMOB…

    Any plans to post and/or compete in this year’s Open, Jerred?

    • http://endofthreefitness.com/ Jerred

      Hey man good question on OMOB, I’ll actually adress that in tomorrow’s “rest day post”, as I am getting a lot of emails with similar questions.

      I may be competing this year, not sure yet. The move severely screwed with my training, but hey, I may just do it for fun anyway.

      • Dan Tebo

        Right on! Given my current location and lack of gear, I may end up waiting till next year myself. Are you with an affiliate at all? I think Eo3 should have their own. ;) Also, I’m assuming you’ve knocked out your L1… Do you have any specialty certs also?

  • Kim

    Recruit- rd1: 11/5/36, rd2: 12/5/40, rd3: 12/5/48, rd4: 12/4/50.

  • Adam

    Love the new format. As the HS kids would say that’s RACHET ( no idea what it means. I’m assuming good in a bad way lol).

    95 complex
    95 clean and jerk

    WOD

    17 sdhp, 9 burpees, 11 du
    15, 9, 10
    17, 8, 11
    16. 11, 7

    Double Unders suck for me.

  • Bill Bergquist

    rx’d 95/75
    rd1: 15/5/6, rd2: 15/5/5, rd3: 13/5/5, rd4: 14/5/5 (75lbs. sdhp) I have never done double unders, so it was a struggle, very low numbers.

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

    Rx’d
    #135 for complex and C&J

    WOD
    R1- 21/11/18/plank
    R2- 18/12/19/plank
    R3- 18/13/12/plank
    R4- 17/12/11/plank

  • Chris

    Rx’d
    Complex@125, C&J@105
    20,11,10
    15,9,8,
    15,9,6
    11,7,7

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

    Complex @ 95, c&j @ 85.
    Did single unders for wod and sdhp @ 75#
    17,12,62
    16,11,54
    18,13,57
    14,11,56

  • Ryan R

    Complex at 115 and C&J at 95
    WOD:
    13/7/10
    12/9/15
    12/7/10
    15/7/12

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

    RX 95/85
    R1: 15-10-7
    R2: 16-10-6
    R3: 12-9-9
    R4: 13-10-16

    Double unders finally started to click for me on that 4th round! Never been able to string together more than 2 before today.

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

      BTW: I have to take Wednesdays off instead of Thursdays, so just did this one today.

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