Monthly Archives: March 2025

030625

Posted on March 6, 2025 by dennisoh

1.6km warm up run Front Squat 5-3-1-5-3-1 @ 55,62,72,61,66,75kg 4R:20s weighted front rack march25m sled pull @100kg 100 back extensions 1.6km cool down run

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030525

Posted on March 5, 2025 by dennisoh

4x8min tempo run2min rest btw roundsAverage 5:07/KM

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030425

Posted on March 4, 2025 by dennisoh

2 rounds5/3/1 supersetBench press 58,62,65,60,63,67Weighted c2b pull up 2.5,5,10,5,7.5,12 4 rounds for NFT12 db shoulder press 8kg15 ring rows12 db lateral raises 5kg12 barbell upright rows 10kg 4x15s front rack weight hold @75,95,95,95kg

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030325

Posted on March 3, 2025 by dennisoh

60min 60-70% HR Run 175 SPM | 110BPM | 8:42/KM | 6.9KM

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030225

Posted on March 2, 2025 by dennisoh

Beep Test – did up to 6. then:- Partner WOD with Dee-Lyn Accumulate 5000m 1000m Ski, top of the minute 5 Box Jumps1000m Row, top of the minute 6 Burpees1000m Assault Bike, top of the minute 7 Wall alls1000m Ski, … Continue reading →

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010325

Posted on March 1, 2025 by dennisoh

Deadlift 3-2-1-3-2-1 @80-90-100-85-95-105 3R for quality:8 Single leg contra lateral DL /leg @10kg db8 bench step up /leg @15kg plate8 Slow tempo calf raises 5R of:1min thrusters @14,14,14,12,141min burpees box jump over 24” @11,11,11,9,890s rest

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