WOD

Wednesday 170920

6am

OC-1

5:30pm

OC-6

lanikai weights circuit

Tuesday 170919

6:30am

5 rounds of

  • max bench press 125#
  • max push ups

6 EMOM - 3 power clean 135#

100 sit ups

5:30pm

OC-1

10 rounds of 2min sprint and 1min rest. Then surf from Mokes to Flat Island

Monday 170918

5:30pm

OC-6

3 hill runs

Sunday 170917

OC-6 Henry Race

Hawaii Kai to Nanakuli - 32miles

1st place - broke the record: 3h 24min

Saturday 170916

off

Friday 170915

6am

OC-1

5:30pm

OC-6

Thursday 170914

6am

OC-1

Wednesday 170913

5:30pm

OC-6

lanikai weights circuit

Tuesday 170912

5:45pm

OC-1 Time Trial

1.  IGOR.    51.19
2.  JACK.    51.29
3.  JUNIOR.  51. 35
4.  ANDREAS. 51.42
5.  MATT M.  51.43
6.  MANNY.   52.02
7.  LEVI.    52.10
8.  CHEYNE.  52.16
9.  CHANCY.  52.29
10. NICK.    52.38
11. AERON.   52.58
12. TILOI.   53.27
13. KEKOA.   53.28
14. RAVEN.   54.49
15. JUSTIN.  55.17
16. JORDAN.  55.42
17. SKOZ.    56.40
18. TAPA.    57.32
19. TRISTAN. 59.20
20. JAY RAY. ******

9pm

front squats 6-6-6-6 115#

bench press 12-12-12-10 125#

5 rounds of

  • 10 hang power clearn 95#
  • 20 push ups
  • 30 sit ups

curls 4x12

Monday 170911

6am

OC-1

5:30pm

OC-6

3 hill runs

Sunday 170910

8am

OC-1

Saturday 170909

8am

OC-6 - Lanikai to Hawaii Kai

3h long, with changes

Friday 170908

6am

OC-1

Thursday 170907

5pm

OC-6 - Hawaii Kai to Ilikai

##9pm

bench press

  • 12-12-12 115#
  • 8-8-8 135#
  • 5-5-5 155#
  • 12-12-11 95#

4 rounds of

10 deadlifts 225#

20 push ups

Wednesday 170906

off

family left :-(

Tuesday 170905

5:30pm

OC-1

From lanikai to the canal. 6 sprints. Paddle back

10pm

bench press 8-8-8-8-8 135# bent over barbell row 10-10-10-10-10 135#

Monday 170904

7am

OC-1

first time from the canal

Sunday 170903

lifting in the hotel gym - bodybuilding session

Saturday 170902

Queen Liliuokalani Race

Kona, Big Island

3rd place (Lanikai 2nd crew)

Garmin activity from Chauncey’s watch

Friday 170901

rest day

Thursday 170831

6am

OC-1

Wednesday 170830

5:30pm

OC-6

Tuesday 170829

6am

21-15-9

deadlifts 225#

push ups

5:30pm

OC-1

Monday 170828

5pm

dips 5x8

bench press 135 10-10-7-7

OC-6

3 hill runs

Sunday 170827

8am

OC-6

Saturday 170826

OC-6 Race

Kailua Bay Challenge

2nd place - 2nd crew

Friday 170825

5:30pm

OC-6

Thursday 170824

5pm

OC-6

Hawaii Kai - Magic Island

Wednesday 170823

5:30pm

OC-6

Tuesday 170822

Off

Vacation - San Francisco

Monday 170821

Off

Vacation - San Francisco

Sunday 170820

Off

Vacation - San Francisco

Saturday 170819

Off

Vacation - San Francisco

Friday 170818

6am

OC-1

5:30pm

OC-6

Run 1 loop

Thursday 170817

6am

OC-1

9pm

Press 5-5-5-5-5 100#

3 rounds of DT 115#

Wednesday 170816

5:30pm

OC-6

2x lanikai obstacle course

9pm

back squat 5-5-5-5-5 185#

bench press 5-5-5-5-5-5 165#

Tuesday 170815

5:30

OC-1

Monday 170814

5:30pm

OC-6

3x hill runs

Sunday 170813

rest day

Saturday 170812

Camping day

1st workout

superset of:

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

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

2nd workout

Cindy AMRAP 20min

5 pull ups (rings)

10 push ups

15 air squats

18 rounds (+5)

Friday 170811

5:30pm

OC-6

Thursday 170810

10pm

Deadlift 6-6-6 (255) + 6-6-6 (275)

Barbell row 8-8-8-8 (155)

Bench press 6-6-6-6-6 (155)

Wednesday 170809

5:30pm

OC-6

lanikai weights circuit

Tuesday 170808

5:45

OC-1 time trial

1.  Manny.   48.15
2.  Jack.    49.00
3.  Levi.    49.21
4.  Crowley. 49.26
5.  Junior.  49.30
6.  Igor.    49.42
7.  Andreas. 49.46
8.  Nick.    50.10
9.  Chancy.  50.17
10. Matt M.  50.48
11. Cheyne.  50.51
12. Tapa.    50.59
13. Kekoa.   51.30
14. Jesse.   52.19
15. Aeron.   52.22
16. Tiloi.   53.09
17. Raven.   53.31
18. Keanu.   54.24.
19. Noah.    55.10
20. Skoz.    56.02

note: I had a nice afternoon: 🚽 💩

Monday 170807

6am

back squats 4x8 135

bench press 5x8 155#

incl db press 5x10 45#

5:30pm

OC-6

3x hill runs

Sunday 170806

rest day

Saturday 170805

OC-6 Regatta States in Maui

1st place Junior

1st place Senior

Friday 170804

rest day

Thursday 170803

6am

push-ups 20-15-15-15-26 (week 3, day 2)

Wednesday 170802

6am

push ups 14-18-14-14-25

5:30pm

OC-6