WOD

Tuesday 171205

5pm

OC-1

7pm

50 bench press 135

50 pull ups

50 ring dips

50 deadlifts 245

Monday 171204

4:30pm

OC-6

Hawaii Kai to Magic Island

Wind was turning north so the mountains blocked most of it, it was pretty flat.

Andreas, Chauncey, Tapa, Menches and me

Sunday 171203

4pm

Just cruising in Lanikai with Gian

Strong trades and still big swell

7pm

45 bench press 135

45 pull ups

Saturday 171202

PA’A Toys for Tros race

Very windy, lowest tide starting to rise. Finally had a good start, picked a decent line by following Kay Chong and a bit inside Tuarongo. Bobby was going too much inside.

Ended up battling Christian Bradley from Black Point all the way to Kaimanas

Finished in 4th

1 Bobby 2 Tuarongo 3 Kay Chong

https://www.youtube.com/watch?v=oHn78kIxXkk

Friday 171201

5pm

OC-1

Thursday 171130

rest

Wednesday 171129

5pm

OC-1

7pm

3x5 bench press 165 2x5 bench press 170

7min AMRAP

  • 10 power clean 135
  • 15 push ups
  • 100 jump rope

3 rounds + 10

Tuesday 171128

5pm

OC-1

Monday 171127

430pm

OC-6

8pm

5x5 back squat 195#

3x5 deadlift 300#

5x5 barbell row 135#

Sunday 171126

rest

Saturday 171125

9am

OC-1

Friday 171124

3pm

OC-1

Thursday 171123

7am

OC-1

10am

5 EMOM

  • 1 power clean 155
  • 1 squat clean
  • 1 front squat
  • 1 push jerk

5 rounds

  • 1 muscle up
  • 3 push press 135
  • 10 air squats

Wednesday 171122

730pm

5 EMOM - 3 power clean 185#

Gwen

Power clean 15-12-19

115#

5 rounds

chin ups + push ups

Tuesday 171121

5pm

OC-1

8:30pm

5x5 bench press 165

5 rounds of

  • 8 bench press 135
  • 8 pull ups

5 rounds of

  • 5 ring dips
  • 8 barbell row 155

Monday 171120

5pm

OC-6

9pm

5x5 back squats 185#

5 EMOM - 20sec handstand hold

Sunday 171119

8am

5x8 bench press 155#

Elizabeth

21-15-9

  • power clean 135
  • ring dips

7:50

3x8 pull ups

3pm

OC-1

Saturday 171118

rest

Friday 171117

OC-1

Thursday 171116

5pm

OC-1

7pm

5x8 back squats 155#

4x8 press 95#

5 EMOM - 5 snatches 95#

5x8 chin ups

Wednesday 171115

rest

Tuesday 171114

5pm

OC-1

730pm

7min

2-4-6-8…

  • bench press 135#
  • pull ups

finished on the round of 10 + 8 bench

7min

2-4-6-8…

  • deadlift 225#
  • ring dips

round of 10 + 12 deadlift

5 sets of knee raises

Monday 171113

430pm

OC-6

Sunday 171112

Saturday 171111

OC-1 Race

PA’A Thanksgiving race - 3rd place

Friday 171110

Thursday 171109

6am

5min AMRAP

  • max push ups
  • max pull ups

total 83

Wednesday 171108

5pm

OC-1

8pm

back squats 3x5@185

bench press 5x3@185

3 rounds for max reps

  • incl. bench press 95
  • push ups
  • ring dips

2x 1min plank

Tuesday 171107

6:30am

OC-1

7pm

Deadlift 3x5@310

EMOM clean and jerk

  • 5x2@115
  • 4x2@135
  • 3x2@145
  • 2x2@155

5x8 pull ups

5x10 curls

Monday 171106

5pm

OC-6

Sunday 171105

7am

OC-1

5pm

5 rounds for max reps

  • bench press 135
  • chin ups

total 74 reps

  • Pull ups 5-4-3-2-1
  • Ring dips 1-2-3-4-5

Saturday 171104

11:30am

OC-1

Friday 171103

6am

OC-1

7pm

Back squats 5x5@195

Bench press 5x5@170

9-7-5 reps of

  • power clean 185
  • ring dips

Thursday 171102

5pm

OC-1

Wednesday 171101

5pm

OC-1

7:30pm

Back squats 5x3@205

Bench press 5x5@165

Tuesday 171031

6am

Deadlift 1x5 @ 310

Barbell row 5x10 @ 135

5pm

OC-1

8pm

Fran 6:40

Monday 171030

6am

OC-1

Sunday 171029

off

Saturday 171028

OC-1 Halloween Race

2nd place

Friday 171027

6am

OC-1

6pm

5x5 back squats @ 190

5x5 bench press @ 160

4 rounds of 6 ring dips + 6 pull ups

Thursday 171026

6am

OC-1

Wednesday 171025

5pm

Front squats

  • 3x5@135
  • 1x3@155
  • 1x2@170
  • 1x1@185
  • 1x1@195
  • 1x1@200

Deadlift

  • 2x5@225
  • 1x5@275
  • 1x3@295
  • 2x1@310

Tuesday 171024

5pm

OC-1

Light north wind. Good downwind from Mokolea Rock

7pm

press 5x5 115#

5 rounds of

  • 5 push jerk 15#
  • 8 chin ups

Monday 171023

6am

OC-1

Out to wave buoy and back

7pm

back squat - 2x8@155; 3x5@185

bench press - 3x8@135; 3x5@160; 3x3@185

power clean: 10(135) - 5(155) - 3(185) - 1(205) - 1(225 F) - 1(225 F) - 3(195) - 5(165) - 10(145)

Sunday 171022

rest day

oc6 to plane crash

Saturday 171021

8am

OC-1 - Hawaii Kai run

1pm

OC-1 - Castles run

Friday 171020

rest day

Thursday 171019

6am

OC-1 - Hawaii Kai run

6pm

back squats 2x8@135#; 2x5@155#; 2x3@185#

bench press 3x8@135#; 3x5@155#; 3x3@185#

chin ups 8-10-10-8

2 bar muscle ups

Wednesday 171018

6am

OC-1

Tuesday 171017

5pm

OC-1

7pm

press: 5x10 @ 65#; 3x6 @ 95#; 3x3 @ 115#

5 EMOM - 3 power clean 135#

5 EMOM - 3 power clean 155#

chin ups 4x8