WOD

Wednesday 170301

6pm

5 E2MOM - 5 back squats 185#

5 E2MOM - 6 bench press 155#

5 rounds - 6 ring dips + 8 barbell row 135#

Tuesday 170228

5pm

OC-1

45min L2 (surf run last 15min)

Monday 170227

5pm

OC-1

8pm

E2MOM

6 press 95#

Complete as many rounds as possible in 7 minutes of:

135-lb. power cleans, 10 reps

20 push-ups

3 rounds + 10 reps

Sunday 170226

4pm

OC-1

Saturday 170225

7pm

bench press 10-10-10-12-12

33 power clean and jerk 125# (sets of 3)

Friday 170224

rest

Thursday 170223

OC-1

Easy, first time after the flu

Wednesday 170222

rest

Tuesday 170221

sick

Monday 170220

sick

Sunday 170219

sick

Saturday 170218

sick

Friday 170217

sick

Thursday 170216

6am

OC-1

L4: 30’- 15x2’/1’R

7pm

bench press 6-6-6-6-6

deadlift 6-6-6-6-6

Wednesday 170215

rest

Tuesday 170214

6am

OC-1

L2 6x15’/1’R

6pm

6 rounds

  • 6 pull ups
  • 6 push press 95#

3 rounds

  • 6 toes to bar
  • 6 hang power clean 135#
  • 3 push jerk 135#

Monday 170213

5pm

OC-1 - L3 30’,2x15’/1’R

8pm

5 EMOM - 5 back squats 155#

6 rounds - bench press 135# + chin ups

Sunday 170212

rest day

Saturday 170211

OC-1 Race

Magic Island to Hawaii Kai

Friday 170210

6:30am

[OC-1](https://connect.garmin.com/modern/activity/1567184823

1h L2

7pm

5-5-5 front squat 155#

Worked up to a heavy single:

Snatch 155#

Clean and Jerk 185#

Thursday 170209

6am

4x15 pushups

5pm

OC-1

L4 10x2’/1’R

9:30pm

bench press 6x5 155#

barbell curls 4x12 65#

pushups 4x15

Wednesday 170208

rest day

Tuesday 170207

5pm

OC-1

L2 4x15’/1’R

7:30pm

12-10-8-6-4-2

225# deadlift

box pike pushups

5 EMOM - 6 thrusters 70#

5 EMOM - 5 thrusters 95#

5 EMOM - 5 push press 115#

Monday 170206

5pm

OC-1

30min L3

9:30pm

5x8 back squats 135#

5x8 bench press 135#

Sunday 170205

6am

OC-1: 2h L2 - 11mi

Saturday 170204

10am

OC-1 Race

Friday 170203

5pm

OC-1: 1h L2

9pm

6x10 bench press 115#

4x10 DB flyes 35#

Thursday 170202

5pm

OC-1: L4 - 10x1’/1’R

9pm

push press 10-10-10-10-10-10 95#

Wednesday 170201

6:30am

OC-1

45min L2

6pm

5 x max reps pull ups

4x12 one arm DB row 60#

4x10 t-bar row #125

4x12 back exts

Tuesday 170131

7pm

5x8 bench press 135#

3x10 bench press 95#

4x10 incl. DB press 45#

4x10 DB flyes

4x10 barbell curls

3x8 concentration curls

5x10 ab wheel rolls

Monday 170130

5pm

OC-1 1, 2

2x10min L3

7pm

3x10 back squat 155#

4x8 strict press 95#

5 EMOM

3 hang power clean + 1 jerk 135#

worked up to a heavy single power clean:

205# power clean PR!

3x10 DB lateral raises 3x15 DB front raises

Sunday 170129

12pm

OC-1

6pm

4x10 deadlift 225#

7x10 bench press 115#

Saturday 170128

rest day

Friday 170127

6:30am

5 rounds

115# bench press 8-10 reps

wide grip pull ups 5-6 reps

5pm

OC-1

1h - L2

Thursday 170126

5pm

OC-1

30 x 1min sprint / 1min rest

8pm

6 x every 2min

95# max press + max push press + max jerk

5x12 barbell curls

Wednesday 170125

7am

Swim. 50min. 2000m.

7pm

4x12 DB bench press 45# + bent over barbell row 135#

4x12 incl bench press 80# + one arm DB row 65#

4x10-12 DB flyes 35# + t-bar row 90#

4x12 barbell curls 65# + 4x20 laying leg raises

Tuesday 170124

6am

OC-1

L2: 90’ - 12x10’/1’R

(part 1, part 2)

7pm

4x10 strict press 75#

4x10 push press 95#

4x12 back squat 115#

4x5 ring dips

Monday 170123

5pm

OC-1

L3: 60’ - 6x15’/1’R

9pm

4x15 bench press 105# + DB row 45#

4x15 incl db press 35# + T Bar row 70#

6x10-12 push ups

3x10-12 barbell curls

3x10 ab ab wheel roll

Sunday 170122

10am

OC-1 Race

Hawaii Kai to Kamaina

25+knots

Saturday 170121

Windsurf

Friday 170120

5pm

OC-1

small surf run

then

L4 18x1’/1’

Thursday 170119

rest day

Wednesday 170118

6am

OC-1 1h30min L2

1:30min - L2

5:30pm

Chiropractor - upper back and shoulders

8pm

bench press 5-5-5 170#

bench press 4x8-10 115#

incl db press 4x8-12 40#

db flyes 4x8-12 30#

Elizabeth

21-15-9

Clean 135#

Ring Dips

19:35

Tuesday 170117

5pm

OC-1

4 x 15min L3

7:30pm

strict press 8-7-7-7 95#

lateral raises 4x12

frontal raises 4x12

seated bent-over rear delt raises 4x12

incl db press 4x8-12

Tabata hang power clean and jerk 115#

3-5 reps each round

Monday 170116

5pm

OC-1

6pm

4x12 barbell row 115#

4x12 one arm db row 55#

8-7-7 pull ups

Sunday 170115

8am

OC-1. easy

7pm

5x10 bench press 115#

3x10 DB flyes

Saturday 170114

cruising on kayak with Joh

Friday 170113

8am

Acupuncture (sinus) and Cupping

7pm

5x10 strict press 75#

5x10 bench press 110#

5x10 barbell row 115#

Thursday 170112

lazy, sinus infection

Wednesday 170111

lazy, sinus infection