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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101524

Posted on October 15, 2024 by dennisoh

30 min easy run

32mins – 4.83km 138bpm

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101424

Posted on October 14, 2024 by dennisoh

Deadlift 3-2-1-3-2-1 @107.5, 117.5, 122.5, 112.5, 122.5 127.5
Machine Bench 3-2-1-3-2-1 @30.5, 32.5, 33.75, 32.5, 33.75, 35

3 Rounds of:
Max Banded Good Mornings @30 (yellow band), 25 (teal + yellow band), 25 (teal + yellow band),
Max DB Push Press @17.5KG @11,9,6

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101224

Posted on October 12, 2024 by dennisoh

100 push ups @ 7:30

Posted in Home WOD | Leave a comment

101024

Posted on October 10, 2024 by dennisoh

50min run (Negative split every 10mins)


MinsDistancePaceHR
First 10mins1.32KM7’31″/km123BPM
2nd 10mins 1.34KM7’25″/km132BPM
3rd 10mins1.38KM7’12″/km136BPM
4th 10mins1.50KM6’39″/km143BPM
5th 10mins1.71KM5’50″/km156BPM

3mins Cold Plunge @5.5 degree c

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100924

Posted on October 9, 2024 by dennisoh

60min easy run – 7.22km, 126bpm

PM – 3min cold plunge @ 7c

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100824

Posted on October 8, 2024 by dennisoh

Alt Zercher lunges 12-8-6-4 @30kg,35kg(did 5/side),40kg,55kg

90s rest btw rounds

Weighted pull ups – can’t do
Sub with single arm cable row (double pulley)10-8-6-4 @ 25, 28.75, 32.5(5), 32.5 + 1 plate(3.5)

90s rest btw rounds

11x500m row
60s rest btw rounds

  1. 2:14
  2. ⁠2:13
  3. ⁠2:12
  4. ⁠2:12
  5. ⁠2:13
  6. ⁠2:13
  7. ⁠2:13
  8. ⁠2:12
  9. ⁠2:13
  10. ⁠2:12
  11. ⁠2:09
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100524

Posted on October 7, 2024 by dennisoh

4R of max sled push distance 10m unbroken @ 140, 155, 175, 185

4R of max sled push distance 10m @ 75, 100, 115, 130

4R of:
60s rowing @ 15,14,14,14
60s wall ball @ 15,12,12,12
60s box jumps 24” @ 14,13,16,17
60s rest

Total = 169

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