dennisoh | Dennis WODS 2.0

Author Archives: dennisoh

010226

Posted on January 2, 2026 by dennisoh

15 Min Easy Run Few Mins of Drills then 9R of 30s On: 30s Slow (3:28 – 3:58/km) 5 min Walk 9R of 30s On: 30s Slow (3:35-3:51/km) 5min Easy Run

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010126

Posted on January 1, 2026 by dennisoh

Row Intervals 15 x 20s on : 30s Off. All 6 Cals except 4 rounds 5 Cals E3MOM for 4 Rounds8 Burpee over Bar12 Wall Ball @9KG12 Cal Row

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4MOM 4Rounds of:7 Front Squat @75% @45KG10 Glute bridge @20kg plate 4×10 Forward Lunges @ 2DB Front Rack @15KG DBs 16m emom of16 Push Ups16 Bent over barbell row @30kg11 Arnold Press @10KG8 Banded Pull Ups

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122825

Posted on December 28, 2025 by dennisoh

4 Rounds For time: 25 Wall Balls 9kg10 burpee pull ups25KB Swings @16kg25m sandbag lunges @30kg50m Farmers Carry @24kg KBs 37:30 | 146BPM

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022625

Posted on December 26, 2025 by dennisoh

45 min easy run Did 15 min indoor because it was raining then 30mins outdoors. Outdoor run 30 mins | 5.28KM | 182SPM | 5:41/km | 138BPM

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122425

Posted on December 24, 2025 by dennisoh

E4MOM 4R:9 Front Squat @ 70% @42KG10 Glute Bridge @20KG 4 x 10 Bulgarian Split Squat @12KG KBs EMOM 4R of60s 16 Push Ups60s 12 Barbell Row @30KG60s 10 Arnold Press @10KG60s 8 Banded Pull Up

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