WOD

Thursday 170525

6:30am

front squats 3-3 190#

press 3-3-3 130#

handstand hold x 2 - 30sec

two singles handstand push ups

Wednesday 170524

5:30pm

OC-6

Tuesday 170523

5:30pm

OC-1

8pm

back squats - 2x5 185#

bench press 5x5 130#

above the knee deadlifts 3x8 295#

Monday 170522

5:30pm

OC-6

3 hill runs

bench press 6x6 160#

then 2x12 95#

Sunday 170521

OC-1 Coastal Relay

Me and Manny. 1st Place.

Saturday 170520

11am

OC-1

in Hawaii Kai with Manny

Friday 170518

6am

16 clean and jerk 135# in 5min

deadlift 6-6-6 275#

barbell row 6-6-6-6-6-6 155#

Thursday 170517

7pm

6x6 bench press 155#

4x12 DB flyes 33#

2017 Regionals Workout 2

21-15-9

DB snatch 60# (scaled down from 80#)

Ring dips

10:37

Wednesday 170517

5:30pm

OC-6

Tuesday 170516

5:30pm

OC-1

7:30pm

6x6 strict press 95#

5 rounds every 1min 30sec: 3 hang power clean + 2 jerk 135#

5x10 curls 75

Monday 170515

5:30pm

Run

2 rounds of: 1 short loop + 1 hill + 1 big loop + 1 hill

1 lifting circuit

bench press 6x6 145#

Sunday 170514

8am

OC-6 - 2h

Deadlift 6x8 225#

7pm

Bench press 6x8 125#

Push ups 4xmax

Saturday 170513

9am

OC-6 Race

2017 Kalaiomalulani Distance Race - Kailua to Heeia Pier

1st place

Friday 170512

5:30pm

OC-6

Thursday 170511

6pm

bench press 6x8 125#

10 EMOM: 3 hang power clean + 3 front squat + 3 strict press (95#)

practice snatch - no weight

Wednesday 170510

5:30pm

OC-6

Lanikai circuit training

light weights 36sec work/41sec rest

Tuesday 170509

5:30

Lanikai Time trial

1st place

Monday 170508

5:30pm

OC-6

Run hill 3x

Sunday 170507

rest

Saturday 170506

Molokai Solo

29th - 3:59:34

https://connect.garmin.com/modern/activity/1720947922

https://www.instagram.com/p/BTzsupoBUWr/

Friday 170505

rest (no canoe)

Thursday 170504

5pm

V-1

L4: 10 x 1’/1’R

Wednesday 170503

5pm

OC-1

L2 45min

Tuesday 170502

rest (no canoe)

Monday 170501

5pm

OC-1

L3: 20’-2x10’/1’R

Sunday 170430

8am

OC-1

2h

7pm

pull ups 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

dips 1-2-3-4-5-6-7-8-9-10

Saturday 170429

4x15 bench press 95#

Friday 170428

5pm

OC-1

part 1

part 2 (6 x 30sec sprints)

Thursday 170427

rest day

shipping canoe to molokai

Wednesday 170426

5pm

OC-1 - L4: 10’- 10x1’/1’R

6pm

6x5 chin ups

6x12 push ups

Tuesday 170425

5pm

OC-1

1h L2

100 push ups

Monday 170424

5pm

OC-1

20min L3

Sunday 170423

1pm

OC-1

Saturday 170422

rest day

Friday 170421

5pm

incl. bench press 4x6 135#

barbell row 5x6 155#

Elizabeth

21-15-9

Power Clean 135#

Ring Dips

8:30

Thursday 170420

6am

Run

5pm

OC-1

L4: 40’- 10x4’/1’R

10 sprints, 1 extra, cool down

Wednesday 170419

6pm

5 EMOM

1 high hang power clean

1 power clean

2 jerks

135#

5 EMOM - same as above with 155#

power clean and jerk singles 185#

push press 5(115) - 5(125) - 5(135) - 5(145)

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

Tuesday 170418

6am

Run 1h

5:30pm

OC-1

Monday 170417

5pm

OC-1

8pm

3x5 front squats 155#

4x5 bench press 165#

4x12 db flyes

Sunday 170416

rest day

Saturday 170415

7am

OC-1

2h 25min

3pm

Bench press

6x6 135#

5x3 155#

1x3 185#

Friday 170414

9am

4x5 incl bench press 135#

50 push-ups

4x3 deadlift 305#

10am

Swim 15min

1pm

OC-1

Thursday 170413

6am

Run 45min

5pm

OC-1

Wednesday 170412

6pm

3x5 back squat 185#

4x5 strict press 105#

10min EMOM: 3 reps power clean 185#

1x power clean 205

1x power clean 225 (PR)

1x power clean 225

https://www.youtube.com/watch?v=q_pB1AAcq10

Tuesday 170411

6am

Run - 45min - 70%

5:30pm

OC-1 - Lanikai Time Trial

1st place

Monday 170410

5pm

OC-1

1h30min L2

7:30pm

4x5 bench press 160#

4x12 flyes

4x5 bent over barbell row 165#

30 reps pull ups (sets of 6)

Sunday 170409

rest day

Saturday 170408

10am

OC-1 State Championship

18miles - 2h30min - 25th

Friday 170407

5:30pm

OC-1

L4 - 10x30”/2’R

Thursday 170406

5pm

OC-1