WOD

Wednesday 170531

5:30pm

OC-6

7pm

bent over barbell row 4x12 135#

one arm db row 3x12 60#

deadlifts 2x12 225#

Tuesday 170530

5:30pm

OC-1 Time Trial

1.Igor.        24.48.  Manny.   26.18
2.Manny.       24.50.  Igor.    26.40
3.Nick.        25.26.  Nick.    27.01
4.Andreas.     25.37.  Andreas  27.11
5.Chancy.      26.10.  Jesse.   27.26
6.Jr.          26.24.  Aeron.   27.31
7.Kekoa.       26.26.  Chancy   27.36
8.Jesse.       26.28.  Tapa.    27.51
9.Aeron.       26.30.  Jr.      27.52
10.Matt.       26.38.  Kekoa.   28.04
11.Jim.F.      26.47.  Matt.    28.15
12.Tapa.       26.48.  Jim.F.   28.26
13.Cheyne.     26.50.  Justin.  28.40
14.Pete.B.     27.44.  Pete.B.  29.00
15.Justin.     27.52.  Cheyne.  29.00
16.Skoz.       27.58.  Jordan.  29.14
17.Jordan.     28.27.  Keanu.   29.14
18.Keanu.      29.09.  Skoz.    29.23
19.Alex.       29.35.  Alex.    30.46
20.Tristan.    29.39.  Tristan. 31.95
21.Keea.       ??      Keea.    36.09

7pm

bench press 12-12-10-10 (115#)

DB incl press 12-10-10 (40#)

DB flyes 12-12-12 (30#)

Push ups 16-15-13

Monday 170529

beach day, swimming, SUP paddling

5:30pm

OC-6

Sunday 170528

8am

OC-6

Saturday 170527

Surfing at White Plains

Friday 170526

5:30pm

OC-6

Thursday 170525

6:30am

front squats 3-3 190#

press 3-3-3 130#

handstand hold x 2 - 30sec

two singles handstand push ups

Wednesday 170524

5:30pm

OC-6

Tuesday 170523

5:30pm

OC-1

8pm

back squats - 2x5 185#

bench press 5x5 130#

above the knee deadlifts 3x8 295#

Monday 170522

5:30pm

OC-6

3 hill runs

bench press 6x6 160#

then 2x12 95#

Sunday 170521

OC-1 Coastal Relay

Me and Manny. 1st Place.

Saturday 170520

11am

OC-1

in Hawaii Kai with Manny

Friday 170518

6am

16 clean and jerk 135# in 5min

deadlift 6-6-6 275#

barbell row 6-6-6-6-6-6 155#

Thursday 170517

7pm

6x6 bench press 155#

4x12 DB flyes 33#

2017 Regionals Workout 2

21-15-9

DB snatch 60# (scaled down from 80#)

Ring dips

10:37

Wednesday 170517

5:30pm

OC-6

Tuesday 170516

5:30pm

OC-1

7:30pm

6x6 strict press 95#

5 rounds every 1min 30sec: 3 hang power clean + 2 jerk 135#

5x10 curls 75

Monday 170515

5:30pm

Run

2 rounds of: 1 short loop + 1 hill + 1 big loop + 1 hill

1 lifting circuit

bench press 6x6 145#

Sunday 170514

8am

OC-6 - 2h

Deadlift 6x8 225#

7pm

Bench press 6x8 125#

Push ups 4xmax

Saturday 170513

9am

OC-6 Race

2017 Kalaiomalulani Distance Race - Kailua to Heeia Pier

1st place

Friday 170512

5:30pm

OC-6

Thursday 170511

6pm

bench press 6x8 125#

10 EMOM: 3 hang power clean + 3 front squat + 3 strict press (95#)

practice snatch - no weight

Wednesday 170510

5:30pm

OC-6

Lanikai circuit training

light weights 36sec work/41sec rest

Tuesday 170509

5:30

Lanikai Time trial

1st place

Monday 170508

5:30pm

OC-6

Run hill 3x

Sunday 170507

rest

Saturday 170506

Molokai Solo

29th - 3:59:34

https://connect.garmin.com/modern/activity/1720947922

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

Friday 170505

rest (no canoe)

Thursday 170504

5pm

V-1

L4: 10 x 1’/1’R

Wednesday 170503

5pm

OC-1

L2 45min

Tuesday 170502

rest (no canoe)

Monday 170501

5pm

OC-1

L3: 20’-2x10’/1’R

Sunday 170430

8am

OC-1

2h

7pm

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

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

Saturday 170429

4x15 bench press 95#

Friday 170428

5pm

OC-1

part 1

part 2 (6 x 30sec sprints)

Thursday 170427

rest day

shipping canoe to molokai

Wednesday 170426

5pm

OC-1 - L4: 10’- 10x1’/1’R

6pm

6x5 chin ups

6x12 push ups

Tuesday 170425

5pm

OC-1

1h L2

100 push ups

Monday 170424

5pm

OC-1

20min L3

Sunday 170423

1pm

OC-1

Saturday 170422

rest day

Friday 170421

5pm

incl. bench press 4x6 135#

barbell row 5x6 155#

Elizabeth

21-15-9

Power Clean 135#

Ring Dips

8:30

Thursday 170420

6am

Run

5pm

OC-1

L4: 40’- 10x4’/1’R

10 sprints, 1 extra, cool down

Wednesday 170419

6pm

5 EMOM

1 high hang power clean

1 power clean

2 jerks

135#

5 EMOM - same as above with 155#

power clean and jerk singles 185#

push press 5(115) - 5(125) - 5(135) - 5(145)

https://www.youtube.com/watch?v=WTYFN_HmeGc

Tuesday 170418

6am

Run 1h

5:30pm

OC-1

Monday 170417

5pm

OC-1

8pm

3x5 front squats 155#

4x5 bench press 165#

4x12 db flyes

Sunday 170416

rest day

Saturday 170415

7am

OC-1

2h 25min

3pm

Bench press

6x6 135#

5x3 155#

1x3 185#

Friday 170414

9am

4x5 incl bench press 135#

50 push-ups

4x3 deadlift 305#

10am

Swim 15min

1pm

OC-1

Thursday 170413

6am

Run 45min

5pm

OC-1

Wednesday 170412

6pm

3x5 back squat 185#

4x5 strict press 105#

10min EMOM: 3 reps power clean 185#

1x power clean 205

1x power clean 225 (PR)

1x power clean 225

https://www.youtube.com/watch?v=q_pB1AAcq10