5pm
OC-1
8pm
Diane (scale down, not for time)
21-15-9
Deadlift 225#
Pike HSPU
OC-1
Diane (scale down, not for time)
21-15-9
Deadlift 225#
Pike HSPU
OC-1
5x5 bench press 170#
–
10 rounds of
OC-1
OC-1
OC-1
OC-1
EMOM
5 rounds with 93#
3 rounds with 115#
5 rounds with 135#
–
10 EMOM
–
planks
off
OC-1
50 bench press 135
50 pull ups
50 ring dips
50 deadlifts 245
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
Just cruising in Lanikai with Gian
Strong trades and still big swell
45 bench press 135
45 pull ups
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
OC-1
rest
OC-1
3x5 bench press 165 2x5 bench press 170
7min AMRAP
3 rounds + 10
OC-1
OC-6
5x5 back squat 195#
3x5 deadlift 300#
5x5 barbell row 135#
rest
5 EMOM
5 rounds
5 EMOM - 3 power clean 185#
–
Gwen
Power clean 15-12-19
115#
–
5 rounds
chin ups + push ups
OC-1
5x5 bench press 165
5 rounds of
5 rounds of
OC-6
5x5 back squats 185#
5 EMOM - 20sec handstand hold
5x8 bench press 155#
–
Elizabeth
21-15-9
7:50
3x8 pull ups
OC-1
rest
OC-1
OC-1
5x8 back squats 155#
4x8 press 95#
5 EMOM - 5 snatches 95#
5x8 chin ups
rest
OC-1
7min
2-4-6-8…
finished on the round of 10 + 8 bench
7min
2-4-6-8…
round of 10 + 12 deadlift
–
5 sets of knee raises
OC-6
OC-1 Race
PA’A Thanksgiving race - 3rd place
5min AMRAP
total 83
OC-1
back squats 3x5@185
bench press 5x3@185
3 rounds for max reps
2x 1min plank
Deadlift 3x5@310
EMOM clean and jerk
5x8 pull ups
5x10 curls
OC-6
5 rounds for max reps
total 74 reps
–
Deadlift 1x5 @ 310
Barbell row 5x10 @ 135
OC-1
Fran 6:40
OC-1
off
OC-1 Halloween Race
2nd place
OC-1
5x5 back squats @ 190
5x5 bench press @ 160
4 rounds of 6 ring dips + 6 pull ups
OC-1
Front squats
Deadlift