21-18-15-12-9-6-3 of Pullups
50-40-30-20-15-12-10 Air Squats
21-18-15-12-9-6-3 Toes to Bar
19:58
Wednesday, August 7, 2013
Woding at Hapuna Beach Prince Hotel Gym
WOD1 10,9,8,7,6,5,4,3,2,1..Burpees
Situps
6:55
WOD 2
EMOM for 15 minutes with 45lb dumbells
5DLs
5 Power Cleans
5 Thrusters
This was brutally hard.
Tuesday, August 6, 2013
Day 2 of Prince Hotel
WOD 1 100 Push Presses @45lbs
On the every minute on the minute do 3 burpees
Started out strong with close to 20 reps and then it got really really hard.
11:57
I had planned to do 10 rounds but only could do 6 rounds because of an urgent call for work.
10 Push-ups
20 Sit-ups
6:42
Sunday, August 4, 2013
Travel Day
4am pickup - 6am flight from Boston to SFO then SFO to Honolulu to Kona. All in all an uneventful travel day.
Saturday, August 3, 2013
Craic Ride & Crippler
Nice group from Craic plus Tom G and George.
A few photos:
Super Busy day getting ready for the trip to Hawaii and Craic BBQ. Still managed to find time to trim the hedges near door and get a second workout in.
Crippler 2.0
30 Back Squats @225lbs
500m Row
30 Shoulder to OH @155Lbs
500m Row
This wod was way harder than what I was hoping for. I paid everywhere. I really had to break up both seats and just didnt have the strength which ended up taping all of my systems. I was really breathing hard through the whole thing.
Total 16:24
A few photos:
Crippler 2.0
30 Back Squats @225lbs
500m Row
30 Shoulder to OH @155Lbs
500m Row
This wod was way harder than what I was hoping for. I paid everywhere. I really had to break up both seats and just didnt have the strength which ended up taping all of my systems. I was really breathing hard through the whole thing.
Total 16:24
Friday, August 2, 2013
Normalcy
A1. Hang Power Clean 3-3-3-3-3
A2. Shoulder Press 5-5-5-5-5 - rest approx 2 mins betweens sets
- same bar for all sets
95lbs, 115lbs, 125lbs, 135lbs, 145lbs only 2 press, 145lbs only 3 press
B. 10min AMRAP
5 DB Hang Cleans with 35lb DBs
7 DB Push Press with 35lb DBs
9 Toes to Bar / Situps
7 rounds plus 2 reps Forearms were smoked
C. Hollow Rocks 20sec on 20sec off x4
Thursday, August 1, 2013
Better than expected
I was not very excited about the WOD as it seemed like more of what I did earlier this week. In the end I found the fun in it by just really pushing myself to the edge and focusing on really nailing the ROMs on every rep.
10 Min Mobility
WOD
20 min AMRAP
2 Min Airdyne
15 Burpees
10 KBS 53lbs
20 Situps
10 min Mobility
10 Min Mobility
WOD
20 min AMRAP
2 Min Airdyne
15 Burpees
10 KBS 53lbs
20 Situps
10 min Mobility
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