WOD

Sunday 171119

8am

5x8 bench press 155#

Elizabeth

21-15-9

  • power clean 135
  • ring dips

7:50

3x8 pull ups

3pm

OC-1

Saturday 171118

rest

Friday 171117

OC-1

Thursday 171116

5pm

OC-1

7pm

5x8 back squats 155#

4x8 press 95#

5 EMOM - 5 snatches 95#

5x8 chin ups

Wednesday 171115

rest

Tuesday 171114

5pm

OC-1

730pm

7min

2-4-6-8…

  • bench press 135#
  • pull ups

finished on the round of 10 + 8 bench

7min

2-4-6-8…

  • deadlift 225#
  • ring dips

round of 10 + 12 deadlift

5 sets of knee raises

Monday 171113

430pm

OC-6

Sunday 171112

Saturday 171111

OC-1 Race

PA’A Thanksgiving race - 3rd place

Friday 171110

Thursday 171109

6am

5min AMRAP

  • max push ups
  • max pull ups

total 83

Wednesday 171108

5pm

OC-1

8pm

back squats 3x5@185

bench press 5x3@185

3 rounds for max reps

  • incl. bench press 95
  • push ups
  • ring dips

2x 1min plank

Tuesday 171107

6:30am

OC-1

7pm

Deadlift 3x5@310

EMOM clean and jerk

  • 5x2@115
  • 4x2@135
  • 3x2@145
  • 2x2@155

5x8 pull ups

5x10 curls

Monday 171106

5pm

OC-6

Sunday 171105

7am

OC-1

5pm

5 rounds for max reps

  • bench press 135
  • chin ups

total 74 reps

  • Pull ups 5-4-3-2-1
  • Ring dips 1-2-3-4-5

Saturday 171104

11:30am

OC-1

Friday 171103

6am

OC-1

7pm

Back squats 5x5@195

Bench press 5x5@170

9-7-5 reps of

  • power clean 185
  • ring dips

Thursday 171102

5pm

OC-1

Wednesday 171101

5pm

OC-1

7:30pm

Back squats 5x3@205

Bench press 5x5@165

Tuesday 171031

6am

Deadlift 1x5 @ 310

Barbell row 5x10 @ 135

5pm

OC-1

8pm

Fran 6:40

Monday 171030

6am

OC-1

Sunday 171029

off

Saturday 171028

OC-1 Halloween Race

2nd place

Friday 171027

6am

OC-1

6pm

5x5 back squats @ 190

5x5 bench press @ 160

4 rounds of 6 ring dips + 6 pull ups

Thursday 171026

6am

OC-1

Wednesday 171025

5pm

Front squats

  • 3x5@135
  • 1x3@155
  • 1x2@170
  • 1x1@185
  • 1x1@195
  • 1x1@200

Deadlift

  • 2x5@225
  • 1x5@275
  • 1x3@295
  • 2x1@310

Tuesday 171024

5pm

OC-1

Light north wind. Good downwind from Mokolea Rock

7pm

press 5x5 115#

5 rounds of

  • 5 push jerk 15#
  • 8 chin ups

Monday 171023

6am

OC-1

Out to wave buoy and back

7pm

back squat - 2x8@155; 3x5@185

bench press - 3x8@135; 3x5@160; 3x3@185

power clean: 10(135) - 5(155) - 3(185) - 1(205) - 1(225 F) - 1(225 F) - 3(195) - 5(165) - 10(145)

Sunday 171022

rest day

oc6 to plane crash

Saturday 171021

8am

OC-1 - Hawaii Kai run

1pm

OC-1 - Castles run

Friday 171020

rest day

Thursday 171019

6am

OC-1 - Hawaii Kai run

6pm

back squats 2x8@135#; 2x5@155#; 2x3@185#

bench press 3x8@135#; 3x5@155#; 3x3@185#

chin ups 8-10-10-8

2 bar muscle ups

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

back squat 4x8 135#

bench press 4x8 125#

ring dips 4x5

push ups 4x13

knee raises 4x15

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