WOD

Sunday 170813

rest day

Saturday 170812

Camping day

1st workout

superset of:

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

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

2nd workout

Cindy AMRAP 20min

5 pull ups (rings)

10 push ups

15 air squats

18 rounds (+5)

Friday 170811

5:30pm

OC-6

Thursday 170810

10pm

Deadlift 6-6-6 (255) + 6-6-6 (275)

Barbell row 8-8-8-8 (155)

Bench press 6-6-6-6-6 (155)

Wednesday 170809

5:30pm

OC-6

lanikai weights circuit

Tuesday 170808

5:45

OC-1 time trial

1.  Manny.   48.15
2.  Jack.    49.00
3.  Levi.    49.21
4.  Crowley. 49.26
5.  Junior.  49.30
6.  Igor.    49.42
7.  Andreas. 49.46
8.  Nick.    50.10
9.  Chancy.  50.17
10. Matt M.  50.48
11. Cheyne.  50.51
12. Tapa.    50.59
13. Kekoa.   51.30
14. Jesse.   52.19
15. Aeron.   52.22
16. Tiloi.   53.09
17. Raven.   53.31
18. Keanu.   54.24.
19. Noah.    55.10
20. Skoz.    56.02

note: I had a nice afternoon: 🚽 💩

Monday 170807

6am

back squats 4x8 135

bench press 5x8 155#

incl db press 5x10 45#

5:30pm

OC-6

3x hill runs

Sunday 170806

rest day

Saturday 170805

OC-6 Regatta States in Maui

1st place Junior

1st place Senior

Friday 170804

rest day

Thursday 170803

6am

push-ups 20-15-15-15-26 (week 3, day 2)

Wednesday 170802

6am

push ups 14-18-14-14-25

5:30pm

OC-6

Tuesday 170801

6am

bench press 8-8-8-8-8 135#

5:30pm

OC-1

Monday 170731

5:30pm

OC-6

Sunday 170730

8am

OC-6

Saturday 170729

8am

OC-6

1pm

5 rounds

  • 8 bench press 135#
  • 8 DB row 65#

Snatche singles. 95#, 115#, 135#(fails, only got one)

Friday 170728

5:30pm

OC-6

Run 1 loop

Thursday 170727

6am

4 rounds of

20 push ups

10 deadlift 225#

20 sit ups

5pm

OC-6 - Hawaii Kai to Magic Island

Wednesday 170726

5:30pm

OC-6

lanikai 2x weights circuit

bench press 5-5-5-5-5 165#

Tuesday 170725

6am

bench press

10-10-10-10 135#

5-5-5-5 165#

DB incl press 4x10-12

21-15-9

power clean 135#

push ups

9:38min

5:30pm

OC-1 time trial

1.  Igor.     42.36
2.  Manny.    42.41
3.  Jack.     42.53
4.  Nick.     43.07
5.  Levi.     43.17
6.  Matt M.   43.33
7.  Andreas. 43.37
8.  Junior.   43.58
9.  Cheyne.   44.02
10. Matt C.   44.24
11. Tapa.     44.44
12. Kekoa.    44.52
13. Chancy.   45.07
14. Jesse.    45.20
15. Aeron.    45.38
16. Justin.  46.23
17. Jordan.  46.35
18. Keanu.   46.46
19. Raven.   47.14
20. Toloi.   47.51
21. Skoz.   49.57
22. Eric.    50.17
23. Tristan. 52.04
24. Alex.    52.24

Monday 170724

5:30pm

OC-6

2 hill runs

Sunday 170723

OC-6 Regatta

Oahu Champioship - Keehi

1st place Senior 1st place Junior

Saturday 170722

1pm

back squats 5-5-5 205#

4pm

OC-6 - 2h

Friday 170721

6am

push ups 16-21-15-15-25

5:30pm

OC-6

2 lanikai obstacle course

Thursday 170720

6am

bench press 6-6-6-6-6 155#

incl. db press 4x10

push ups 14-19-14-14-20

8pm

press 8-8-8-7 95#

push press 8-8-8-8 115#

barbell row 10-10-10-10-10 145#

Wednesday 170719

5:30pm

OC-6

2 rounds weights circuit

Tuesday 170718

6am

push ups 12-17-13-13-20

5:30pm

OC-1 surf run

8pm

front squats 6-6-6-6-6 155#

curls 5x10

Monday 170717

5:30

OC-6

Sunday 170716

11am

Kaneohe Bay Regatta

1st place Junior

1st place Senior

8pm

bench press 6x6 165#

incl db press 4x10-12

push ups 16-17-17-14-20

Saturday 170715

4pm

OC-6

Friday 170714

5pm

3 rounds

  • deadlift 225#
  • weighted dips 25#

4 rounds

  • bench press 155#
  • weighted pull ups 25#

5:30pm

OC-6

2 beach/water run#

Thursday 170713

6am

push ups 14-16-12-12-20

rest day

Wednesday 170712

5:30pm

OC-6

Weights circuit

8pm

worked up to

  • 155# power clean and jerk triple
  • 205# power clean triple

Tuesday 170711

5:30pm

OC-1 Time trial

1.  Manny.   51.09
2.  Levi.    51.44
3.  Igor.    51.49
4.  Nick.    51.57
5.  Matt M.  52.21
6.  Jack.    52.24
7.  JR.      52.33
8.  Cheyne.  52.41
9.  Jesse.   53.23
10. Kekoa.   53.30
11. Chancy.  53.53
12. Aeron.   54.53
13. Justin.  56.34
14. Keanu.   56.45
14. Skoz.    56.49
15. Tiloi.   56.52
16. Keoni.   1.10.02

8pm

push ups 14-14-10-10-20

Monday 170710

6am

Bench press

8(135) - 8(135) - 8(135) - 15(95)

6(155) - 6(155) - 6(155) - 20(95)

4(185) - 3(185) - 3(185) - 20(95)

5:30pm

OC-6

4 hill runs

Sunday 170709

8am

OC-6

Saturday 170708

10:30am

OC-1

5:30pm

OC-6

Friday 170707

6am

back squats 8-8-8-8 170#

press 8-8-8-7 100#

5:30pm

OC-6

Thursday 170706

7am

4 rounds of 8 chin ups + 8 bench press 155)

3 rounds of 8 dips + 8 barbell row

5x10-12 db flyes

3x8 curls

5:30pm

OC-1

Wednesday 170705

5:30pm

4 rounds

  • 8 chin ups
  • 8 bench press 135#

OC-6

(lactate - 32 sprints)

Tuesday 170704

OC-6 Regatta Waikiki

1st place Junior

1st place Senior

Monday 170703

rest day

Sunday 170702

8am

OC-6 - 2h

Saturday 170701

9am

OC-6 race - Shebang Relay

Leg 1 Leg 2

8pm

bench press 10-10-10-10-9-9 135#

db flyes 4x8-10

deadlift 3x8 225#

Friday 170630

6am

push ups - 5xMax

5:30pm

OC-6

lanikai beach/water run

Thursday 170629

5pm

OC-1 - Makapuu to Hawaii Kai

Wednesday 170628

6:30am

OC-1 - surf mokes to flat

5:30pm

OC-6

lanikai weights circuit

Tuesday 170627

6am

push press 6(115) - 6(115) - 6(115) - 6(125) - 6(125) - 6(125)

power clean 1(155) - 1(155) - 1(155) - 1(155) - 1(155)

power clean 1(185) - 1(185) - 1(185) - 1(185) - 1(185)

barbell row 5x10 135#

5:45pm

OC-1 - Lanikai Surf Time Trial

1.   Manny.   24.46
2.   Jack.    25.10
3.   Levi.    25.16
4.   Nick.    25.19
5.   Igor.    25.25
6.   Junior.  25.35
7.   Matt C.  25.53
8.   C.M.     26.27
9.   M.M.     26.32
10.  Chancy.  26.33
11.  Aeron.   27.17
12.  Eric.    27.31
13.  Keanu.   27.41
14.  Jordan.  29.13
15.  Justin.  29.22
16.  Tiloi.   30.23
17.  Tristan. 31.29
18.  Alakai.  DNF

Monday 170626

6am

OC-1 - Mokes to Flat

Bench press 8(135) - 8(135) - 8(135) - 8(145) - 8(145) - 8(145) -

5pm

5 rounds

8 dips

8 chin ups

5:30pm

OC-6

7pm

4 hill runs

Sunday 170625

Waimanalo Regatta

Junior - 1st place

Senior - 1st place