Dennis WODS 2.0

Author: dennisoh

  • 073125

    Box Squat 3×3 @70KG
    Sled Push and Pull work up to 145KG
    Bench 3×3 @60KG
    Shoulder Exercises
    Deadhang 90s
    KB Farmers Hold 32KGs 90s

  • 072925

    30min Run (Indoor)
    3.78KM | 7:57 | 111BPM

  • 072725

    Redline 2025

    Singles Intermediate
    500m Run
    35c Ski
    20 Deadball Burpee 18KG / 200CM
    35c Bike
    180m Farmers Carry 24kg
    40 Shuttle Run (20m x 40)
    100 Russian Twist @7KG
    Sandbag Lunges (20 Squats + 20m Lunge) x1 @20kg
    35c Row
    80 Squat Thrusts
    210m Mule (70m @15kg + 130m @20kg)
    60m Sled Push + Sled Pull @70KG total

    Time 32:59
    27 out of 383
    5th out of 85 Age Category (40-49)

  • 072625

    Redline 2025

    Mixed Doubles with Dee-Lyn “The D’s”
    500m Run
    40c Ski
    25r Deadball Burpee 12KG / 175CM
    40c Bike
    240m Farmers Carry 16kg
    40 Shuttle Run (20m x 40)
    100 Russian Twist @7KG
    Sandbag Lunges (20 Squats + 20m Lunge) x2 @15kg
    40c Row
    100 Squat Thrusts
    210m Mule (70m @15kg + 130m @20kg)
    60m Sled Push + Sled Pull @70KG total

    26:57, 14th Place out of 487


    Mens Doubles with Jason Tan

    500m Run
    45c Ski
    25r Deadball Burpee 18KG / 200CM
    45c Bike
    240m Farmers Carry 24kg
    45 Shuttle Run (20m x 40)
    120 Russian Twist @7KG
    Sandbag Lunges (20 Squats + 20m Lunge) x2 @20kg
    45c Row
    100 Squat Thrusts
    210m Mule (70m @20kg + 130m @20kg)
    60m Sled Push + Sled Pull @90KG total

    Time: 26.55
    14th out of 344

  • 072525

    5-10min jog

    2 Rounds of:
    10 Russian Twist
    10 Squat Thrust
    10m Farmers Carry
    5 Deadball Throw

    Final Taper before Redline

  • 072325

    3R of:
    15 Squat Thrust
    10m Sled Push @70KG
    15 Russian Twist @7kg

    11:14

  • 072225

    30 Min Run | 117 BPM | 7:22/KM | 4.08KM

  • 072125

    30% Simulation Redline @ 70% Inensity 12:27

  • 072025

    AM:
    5K Zone 2 Run – 35:21 | 7:03/km | 182SPM | 116BPM

    PM:
    50Min EMOM:
    60s Ski 12-10c
    60s Row 12-10c
    60s Squat Thrusts 25
    60s 10m Sled Push (increase weight 5kg every Round 70,75,80,85,90,95,100,105,110,115)

    143BPM Avg HR

  • 071925

    Bench Press work to heavy single – 72.5KG

    5×5 Pull Ups

    4R of:
    8 DB Press @15KG *last round 6
    8 Bent Over DB Row @22.5KG
    8 Plate Shrugs @25KG