December 2025 M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 stop making me run so much and stop being a nerd.
Author Archives: dennisoh
081025
AM – Group Run! 1 hour 40mins run – 10.41KM | 9:36/km | 120BPM |165SPM PM – Dennis Michael Orange vs Dee-Lyn Dencyl Caeser 12k Ski (60min time cap) A. 250m skiB. 8 Russian Swings @24kgC. 8 Push Press @10KG … Continue reading
080925
Find a heavy 3 rep Deadlift @105KG 100 Wall Balls for time – 30 (9kg) + 70 (7kg) 7:55 5k Row – 22:162:13/500m Speed
Posted in Benchmark, Rowing, Strength
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080825
20m Sled Push @100, 115, 125, 135KG 20m Sled Pull @100, 115, 125KG 16M EMOM60s Row – 13c60s Wall Ball – 1560s Box Jumps – 1560s Rest
Posted in WOD
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080725
AM35min Run | 6:54/km | 125bpm | 174spm | 5.07km Got into zone 3 a little too often PM:30min Treadmill RUN | 3.99KM | 7:32/km | 111BPM | 173SPM 30min Indoor bike | 117BPM
Posted in Cardio, Running
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080625
45Min Treadmill run | 123BPM | 7:52/km | 180SPM | 5.73KM
Posted in Cardio, Running
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080525
Clean + Hang Clean + Push press + Jerk. Worked up to 60kg Sled Pull 95kg – for about 10minsBox Squat 3×3 @80kgPress 3×3 @40,44,44KG
Posted in Strength, Weightlifting
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080325
Half Marathon 21KM NPE Run2:44:43 | 173SPM | 7:47/KM | 129 BPM Stayed zone 2 for just over 2 hours then went for it.
Posted in Running
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080125
Romanian DL 3×3 @70KGPress 3×3 @40KGShoulder Exernal Rotation Exercises
Posted in Strength
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073125
Box Squat 3×3 @70KGSled Push and Pull work up to 145KGBench 3×3 @60KGShoulder ExercisesDeadhang 90sKB Farmers Hold 32KGs 90s
Posted in Strength
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please attach individual lap times for reference.