Author Archives: dennisoh

061525

Posted on June 15, 2025 by dennisoh

AM: 15kM PJ Run – 1:34:18 | 6:17/km | 175SPM PM:In teams of 2, E2MOM (YGIG format) with Michael 6 Rounds of:A. 2min – Ski (20-30 cals)B. 2min – Burpee Plate Hops 20RepsC. 2min – Row (20-30 cals)D. 2min – … Continue reading →

Posted in Cardio, Running, Team WOD | Leave a comment

061425

Posted on June 14, 2025 by dennisoh

6×5 bench press @ 61kg5×10 kg Barbell press @30kg5×8 Pull Ups5×10 Barbell row @40KG

Posted in Strength | Leave a comment

061325

Posted on June 13, 2025 by dennisoh

7KM Zone 2 RunGot out of zone 2 a little too much47:34 | 6:47/km | 134BPM | 177SPM

Posted in Cardio, Running | Leave a comment

061125

Posted on June 11, 2025 by dennisoh

4×4 Ski Erg @51-53 Cals/ Round

Posted in 4x4 | Leave a comment

061025

Posted on June 10, 2025 by dennisoh

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 | Leave a comment

060925

Posted on June 9, 2025 by dennisoh

5K Zone 2 Run | 33:34 | 132BPM | 6:42/KM | 179SPM

Posted in Cardio, Running | Leave a comment

060825

Posted on June 8, 2025 by dennisoh

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 | Leave a comment

060725

Posted on June 7, 2025 by dennisoh

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 | Leave a comment

060525

Posted on June 5, 2025 by dennisoh

95min Zone 2 Run 12.67KM | 130BPM | 7:30/km Pace | 179SPM

Posted in Cardio, Running | Leave a comment

060225

Posted on June 2, 2025 by dennisoh

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 | Leave a comment