Dennis WODS 2.0

Author: dennisoh

  • 092225

    50 min run (negative split every 5mins)
    181 spm | 8.97KM | 5:35/km | 181spm | 144BPM

  • 092125

    Bench Press 3×12 @40KG

    Pull Ups 10-8-6-4 @ BW – 3.5kg – 7.5kg – 10kg

    Row 5 x 1000m
    90s between sets @ 2:05.9

  • 092025

    Zercher Reverse Lunges 12-8-6-4 @ 45-55-59-64KG

    Zercher Squats 3×3 @64KG

    Romanian Deadlift 3×3 @ 85KG

    KB Halos 50 per side @12KG KB

  • 091925

    85min Run | 12.92KM | 6:35/km | 124BPM | 183SPM

  • 091725

    Bench press 3×3 @ 63kg

    Superset 3 pull ups @ 13kg

    Press 3×3 @ 43kg

    Few sets of shouldering lateral raises @ 5kg

  • 091625

    Hyrox Sukaneka at Crossfit Pahlawan

    Tag team with Dee-Lyn And Jason Tan

    4mins of Row (3 Machines)

    60s Rest

    4mins of 5m Lunges @10kg

    60s Rest

    4mins of Ski Erg (2 machines)

    60s Rest

    4mins of Wall bali 14 lbs / 8 lbs

    60s Rest

    4mins of 10m Farmers Carry @ 16kg

  • 091325

    Puma Half Marathon

    2:26:24

    21.25km | 175spm | 6:53/km | 139bpm

  • 091125

    Row 30s: Rest 30s for 5k

    35 mins. Average 1:57.6/500m

  • 091025

    10min Warm up run
    1.6km Run – 6:46 | 4:14/km | 159BPM | 180SPM
    10min Cooldown run

  • 090925

    Warm Up:
    3R:
    20m Row
    10 Glute Bridge/leg
    20 Push Ups

    3×1 Deadlift @110KG
    3×1 Bench Press 70KG

    3R:
    Max Dips 23, 18, 15
    Max Chin Ups 10, 9, 6

    100 Wall Ball @6kg
    50m Burpee Broad Jump
    100 double Unders
    Total: 14min 12s