102724

Posted on October 27, 2024 by dennisoh

Zercher reverse lunges 12-8-6-4 @ 40-50-55-62(1)

Ring rows elevated @ 20”x15, 24”x12, 30”x11, 30”x10

11 rounds x 500m row

Total time 35:01 , 24:01 working time

100 push ups

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102624

Posted on October 26, 2024 by dennisoh

50 min recovery run @6.39KM, 129BPM HR

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102524

Posted on October 25, 2024 by dennisoh

4x Sled Push 10m Unbroken @155, 170, 185, 195KG

4x Sled Pull 10m @85, 110, 125, 140KG

EMOM 16m
1min Row @14, 15, 15, 14
1min Wall Ball @15, 13, 13, 15
1min Box Jumps @17, 17, 19, 16
1min Rest

Total = 183

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102424

Posted on October 24, 2024 by dennisoh

Deadlift 3-2-1-3-2-1

Machine Bench Press 3-2-1-3-2-1

3R AMRAP:

Banded Good Morning
DB Push Press

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102324

Posted on October 23, 2024 by dennisoh

50min Run. Every 10min -ve Split
10min Splits

1. 6’59”
2. 6’51”
3. 6’39”
4. 5’58”
5. 5’40”

Distance -7.84KM
Avg Page – 6’23”
Avg HR – 145BPM

Tough

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102124

Posted on October 21, 2024 by dennisoh

90 Min Recovery Run – 10.46KM. 127 Avg HR, 8’37″/KM pace

3min Cold Plunge

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102024

Posted on October 20, 2024 by dennisoh

30min Chest and Shoulder Home Bodybuilding WOD

3min – Cold Plunge after

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101924

Posted on October 19, 2024 by dennisoh

Alt Zercher Lunges 12-8-6-4 @35,40,45,60KG

Seated Sled Pull Max Weight at 40,45,50,55KG

11 x500M Row
60s between sets

Total time 34:59.6
Working time 23:59:6
Average Per 500m 2:10.8
S/M Average 23

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101724

Posted on October 17, 2024 by dennisoh

50min Easy Run – 6.21km, 8’03″km, 128BPM

3min Cold Plunge 6 degrees

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101624

Posted on October 16, 2024 by dennisoh

4 Rounds Sled Push x 10m Unbroken @150, 165, 180, 190 kg

4 Rounds Sled Pull x 10m @ 80, 105, 120, 135kg

16m EMOM

1min Row @15, 15, 14, 14cals
1min Wall Ball @16, 16, 13, 13
1min Box Jump @19, 17, 16, 16
1min Rest

Total = 184

Improvement all around from last week!

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