WOD

Monday 180108

5pm

OC-1

830pm

Sunday 180107

2pm

OC-1 - surfrun

Saturday 180106

OC-1 Race

KIRA #1 - Makai Pier to Kailua

1st place!

Friday 180105

7am

5x8 bench press 145

Thursday 180104

6am

OC-1 - sprints

5pm

OC-1 - surfrun

Wednesday 180103

6am

OC-1 - sprints

5pm

OC-1 - surfrun

Tuesday 180102

5pm

OC-1

8pm

5x8 bench press 145

Monday 180101

2pm

Snatch singles, worked up to a max of 155

5 rounds of

  • 3 power clean 205
  • 6 bench press

Sunday 171231

OC-1

Saturday 171230

9am

OC-1

11:30am

Deadlift progress to find a 1 rep max

400 max, PR!

https://www.instagram.com/p/BdWd_59nMI6/

Friday 171229

5x10 bench press 135 (60%)

5x10 press 75

6 rounds of

  • 6 ring dips
  • 6 pull ups

Thursday 171228

off

Wednesday 171227

1pm

OC-1

4pm

5x10 bench press 135 (60%)

Tuesday 171226

3pm

“Dead” Cindy

20min AMRAP

  • 5 deadlifts 225
  • 10 push-ups
  • 15 air squats

completes 12 rounds + 15 reps

Monday 171225

4pm

OC-1

9pm

5x10 bench press 135 (60%)

5x10 barbell row 135

Sunday 171224

OC-1

Saturday 171223

9am

12-10-8-6-4-2 sets of

  • deadlift 245
  • HSPU (pike)

3pm

OC-1

5pm

10min AMRAP

  • 8 OHS 95
  • 8 pull ups
  • 80 jump rope

completes 3 rounds + 6 sets

Friday 171222

5pm

6 rounds of

  • 6 dips
  • 6 pull ups

OC-1

7:30pm

Bench press

  • 2x6 @ 170
  • 2x4 @ 185
  • 1x2 @ 190
  • 1 @ 195
  • 1 @ 200
  • 1 @ 205
  • 1 @ 210
  • 1 @ 215
  • 1 @ 220
  • 1 @ 225 (PR)

Thursday 171221

OC-1

Wednesday 171220

5pm

OC-1

7:30pm

8min AMRAP

10 push press 95 (RX 115)

20 air squats

90 jump rope (RX 30 DU)

3 rounds + 24reps

5 x max chin ups

Tuesday 171219

##5pm

OC-1

7:30pm

bench press

  • 3x5 @ 170
  • 3x3 @ 185

work up to a heavy set of:

1 power clean + 1 high hang pc + 1 hang pc @ 185

3x5 L-sit pull ups

50 sit ups

Monday 171218

5pm

OC-6

Sunday 171217

off

Saturday 171216

Cold Pack Classic

1º Tuarongo 2º me 3º Travis

Friday 171215

off

Thursday 171214

5pm

OC-1

Wednesday 171213

5pm

OC-1

8pm

Diane (scale down, not for time)

21-15-9

Deadlift 225#

Pike HSPU

Tuesday 171212

5pm

OC-1

8pm

5x5 bench press 170#

10 rounds of

  • max bench press 135 (6-8reps)
  • max L-sit pull ups (6 reps)

Monday 171211

5pm

run 25min

Sunday 171210

OC-1

Saturday 171209

OC-1

Friday 171208

5pm

OC-1

Thursday 171207

5pm

OC-1

7pm

EMOM

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

5 rounds with 93#

3 rounds with 115#

5 rounds with 135#

10 EMOM

  • even 5 push press 135#
  • odd 6 pull ups

planks

Wednesday 171206

off

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