WOD

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

Monday 171016

6am

OC-1

10pm

back squats 4x8 140#

  • bench press 10-9-8-7-6-5-4-3-2-1 125#
  • pull ups 1-2-3-4-5-6-7-8-9-10

knee raises 4x20

Sunday 171015

OC-1

Saturday 171014

OC-1

First time with Ares :-)

Friday 171013

6am

pull ups

10 (max test). then 3-3-5-3-7

chin ups 4x8

barbell row 4x8 135#

Thursday 171012

6am

bench press

ring dips

push ups

knee raises

Wednesday 171011

5pm

OC-1

Tuesday 171010

5pm

OC-1

Monday 171009

rest day

Sunday 171008

Molokai Hoe

3rd place!

https://connect.garmin.com/modern/activity/2077042559

Saturday 171007

rest day

Friday 171006

5:30pm

OC-6 (35min)

Thursday 171005

6am

OC-1

5:30pm

OC-6

Wednesday 171004

5:30pm

OC-6

Tuesday 171003

6am

OC-1

5:30pm

OC-6

Monday 171002

5:30pm

OC-6

Sunday 171001

8am

OC-1

Saturday 170930

8am

OC-6

Friday 170929

5:30pm

OC-6

Thursday 170928

rest day

Wednesday 170927

6am

OC-1

5:30pm

OC-6

Tuesday 170926

5:30pm

OC-1

9pm

6x6 strict press 95#

6x6 ring dips

Monday 170925

5:30pm

OC-6

3x hill runs

Sunday 170924

8am

OC-1

5pm

6 rounds

  • 6 bench press 115#
  • 6 chin ups

Saturday 170923

8am

OC-6

6pm

12-12-12-10 bench press 130#

3x10 pull ups

3x10 chin ups

6x6 ring dips

Friday 170922

6am

OC-1

5:30pm

OC-6

run loop

Thursday 170921

6am

OC-1

Wednesday 170920

6am

OC-1

5:30pm

OC-6

lanikai weights circuit

Tuesday 170919

6:30am

5 rounds of

  • max bench press 125#
  • max push ups

6 EMOM - 3 power clean 135#

100 sit ups

5:30pm

OC-1

10 rounds of 2min sprint and 1min rest. Then surf from Mokes to Flat Island

Monday 170918

5:30pm

OC-6

3 hill runs

Sunday 170917

OC-6 Henry Race

Hawaii Kai to Nanakuli - 32miles

1st place - broke the record: 3h 24min

Saturday 170916

off

Friday 170915

6am

OC-1

5:30pm

OC-6

Thursday 170914

6am

OC-1

Wednesday 170913

5:30pm

OC-6

lanikai weights circuit

Tuesday 170912

5:45pm

OC-1 Time Trial

1.  IGOR.    51.19
2.  JACK.    51.29
3.  JUNIOR.  51. 35
4.  ANDREAS. 51.42
5.  MATT M.  51.43
6.  MANNY.   52.02
7.  LEVI.    52.10
8.  CHEYNE.  52.16
9.  CHANCY.  52.29
10. NICK.    52.38
11. AERON.   52.58
12. TILOI.   53.27
13. KEKOA.   53.28
14. RAVEN.   54.49
15. JUSTIN.  55.17
16. JORDAN.  55.42
17. SKOZ.    56.40
18. TAPA.    57.32
19. TRISTAN. 59.20
20. JAY RAY. ******

9pm

front squats 6-6-6-6 115#

bench press 12-12-12-10 125#

5 rounds of

  • 10 hang power clearn 95#
  • 20 push ups
  • 30 sit ups

curls 4x12

Monday 170911

6am

OC-1

5:30pm

OC-6

3 hill runs

Sunday 170910

8am

OC-1

Saturday 170909

8am

OC-6 - Lanikai to Hawaii Kai

3h long, with changes

Friday 170908

6am

OC-1

Thursday 170907

5pm

OC-6 - Hawaii Kai to Ilikai

##9pm

bench press

  • 12-12-12 115#
  • 8-8-8 135#
  • 5-5-5 155#
  • 12-12-11 95#

4 rounds of

10 deadlifts 225#

20 push ups

Wednesday 170906

off

family left :-(

Tuesday 170905

5:30pm

OC-1

From lanikai to the canal. 6 sprints. Paddle back

10pm

bench press 8-8-8-8-8 135# bent over barbell row 10-10-10-10-10 135#

Monday 170904

7am

OC-1

first time from the canal

Sunday 170903

lifting in the hotel gym - bodybuilding session

Saturday 170902

Queen Liliuokalani Race

Kona, Big Island

3rd place (Lanikai 2nd crew)

Garmin activity from Chauncey’s watch

Friday 170901

rest day

Thursday 170831

6am

OC-1

Wednesday 170830

5:30pm

OC-6