stop making me run so much and stop being a nerd.
Author Archives: dennisoh
061025
Barbell complex – 6 sets1 power clean/1 front squat/ 1 push press @40-45-50-55-60-65 4R NFT:12 DB RLD @25KG10 DB Split Squat (5/leg)10 Back Extensions @10KG
Posted in Explosiveness, Strength
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060825
20m EMOM of:60s 8 Goblet reverse lunges @25KG60s 25 Suitcase March @25KG 5R of:2min On: 2min Off25 Cals on the Machines (Bike, Row, Row, Ski Ski)Remainder Time Shoulder To Overhead @30KG Barbell
Posted in Team WOD
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060725
SupersetBench press 6×5 @ 60KG5 reps Pull up @10KG 3R of:20 goblet squats @ 25kg Pair up to complete 5k skiSwap every 500m (Damper 10,8,6,4,2)2:15/500m
Posted in WOD
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060525
95min Zone 2 Run 12.67KM | 130BPM | 7:30/km Pace | 179SPM
Posted in Cardio, Running
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060225
Warm up – Bike @ 100 calories 22 min EMOM15-20 push ups @ 2012-16 Hang Power Clean @40KG @8 6R of30 cals row – 85-90% effort30s max rep Hang Power Clean @ 590s Rest
Posted in Anaerobic
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060125
4R EMOM (60s on, 60s off)60s Deadball throw 15kg (5-10 reps) 60s Farmer’s carry 24kg (2R), 16kg (2R) 60s Mountain climber (30-60 reps) 4 min rest 4R EMOM (60s on, 60s off)60s Sled Pull 100kg (20m+) 60s 5 Squat + … Continue reading
Posted in Team WOD
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053125
Bench Press 5×6 @56,58,58,58,58Super Set 5 Pull Ups @10KG Press 5×5 @35KGPush Press 3×3 @50,55,58 WOD20min EMOM:All 1 Arm (Alt every min)5 KB Snatch5 KB Squat5 KB Clean5 KB Push press@12KG DB
Posted in Strength, WOD
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053025
Home workout DB Romanian DL 5×10 @25KG DBsMachine Read Delt Fly 5×10Goblet Squat 5×20 @25KG DBAssisted Nordic Curl 5×10DB Seated Shoulder Fly 5×10 @5KG
Posted in Bodybuilding
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please attach individual lap times for reference.