Category Archives: WOD

010126

Posted on January 1, 2026 by dennisoh

Row Intervals 15 x 20s on : 30s Off. All 6 Cals except 4 rounds 5 Cals E3MOM for 4 Rounds8 Burpee over Bar12 Wall Ball @9KG12 Cal Row

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122825

Posted on December 28, 2025 by dennisoh

4 Rounds For time: 25 Wall Balls 9kg10 burpee pull ups25KB Swings @16kg25m sandbag lunges @30kg50m Farmers Carry @24kg KBs 37:30 | 146BPM

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121925

Posted on December 19, 2025 by dennisoh

Interval Row 14 x 20s | 40s Off – All 6 cals, Except 2 5 Cals 15-12-9 of:Man Makers @ 15kgWall Walks Scaled down to15-9:Man Makers @ 15kgWall Walks – just 45 degrees18:50

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121025

Posted on December 10, 2025 by dennisoh

Row 12R20s on : 40s Off70 calories total 21-15-9 of:Burpee over rowerWall Ball 9kg 6:20 PM:30 min easy bike

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112525

Posted on November 25, 2025 by dennisoh

4R: 20m Sled Push (100kg) + Goblet Squat 12kg3R: 20m Sled Pull (75kg) + 20m Bear Crawl 5R:8 Jump Squats 20kg6 Push press 12.5KG DBs15cal AirBike3min Rest

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112225

Posted on November 22, 2025 by dennisoh

6R of:250m ski250m row15m Sled Pull @ 100kg500m Run1 Min Rest 1:04:46 | 144BPM

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111525

Posted on November 15, 2025 by dennisoh

4R of:60s 10 cal row60s 16 DB Snatch 12.5kg (8/8)60s BW Walking lunges60s 10 cal ski RPE6

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111325

Posted on November 13, 2025 by dennisoh

3R of: 20 goblet squat 16kg100m farm carry 24kg500m ski40 wall ball 6kg10 bbj1k run 56min:41s Supposed to do 4R. But too kow

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110725

Posted on November 10, 2025 by dennisoh

5R of:60s 30% Wall Ball 1360s 30% Burpee Broad Jump 13m60s 30% SandBag Lunges 15m60s 15 Cal Row2min Rest

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110425

Posted on November 4, 2025 by dennisoh

3 Rounds of:6min Bike6min Row5min AMRAP:21 KB Deadlift @24KG KBs5 Wall Walks Zone 2 Intensity

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