071018

Posted on July 10, 2017 by dennisoh

Max Out Day
Bodyweight
61.9KG

Snatch 61(F), 61, 63, 65(F)
Clean & Jerk 81, 83(F), 83

Clean Pull 5×3 @80KG
5R [8 Ring Rows + 8 Push Ups]

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070418

Posted on July 4, 2016 by dennisoh

Snatch 3×1 @ 58KG
Snatch 6×2 @ 52KG
Back Squat 5×3 @80% @80KG
5R [8 Pull Ups + 8 Dips]
5R [8 GHD Sit Ups + 8 Back Extensions]

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080718

Posted on August 7, 2015 by dennisoh

Snatch Balance work up to 40KG *Technique Work
Hang Snatch 5×3 @45KG *Focus on bent arm, getting to pocket
5R [8 Swinging Lat Row@45lbs + 8 DB Bench Press @45lbs]
5R [24 sec Hollow Hold + 24 sec Arch Hold]

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WOD 121411

Posted on December 31, 2011 by dennisoh

“Death By Pull Ups”
11m+11

Strength Menu:
Deadlift 5-5-5-5-5
60-70-75-80-85

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WOD 122211

Posted on December 22, 2011 by dennisoh

Three rounds for time of:
Run 400m
15 Kettlebell Snatches @ 24kg/16kg, Left & Right
15 Ring Dips

22:28 (20KG)

Deadlifts 5-5-5-5-5 (70-75-80-85-90)

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WOD 122111

Posted on December 21, 2011 by dennisoh

21-15-9 reps for time of:
Back Squats @ 50KG
Pull Ups

14:42

Strength Menu:
All levels: Turkish Get Up 1-1-1-1-1 (12-16-16-16-20)

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WOD 121511

Posted on December 15, 2011 by dennisoh

In 12 Minutes, Complete As Many Rounds As Possible Of:
3 Power Cleans @ 40kg/25kg
3 Push Jerks @ 40kg/25kg
6 Burpees

9 Rounds

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WOD 121211

Posted on December 12, 2011 by dennisoh

21-15-9 For Time:
Thrusters@45KG
Double Unders x3

24:56@40KG

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WOD 121311

Posted on December 12, 2011 by dennisoh

For Time Of:
50 HSPU
Run 400m
50 Ring Dips
Run 400m
50 Push Ups
Run 400m

20:47

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WOD 120911

Posted on December 9, 2011 by dennisoh

“Super Cindy”

In 20 minutes, complete as many rounds as possible of:
15 Pull Ups
30 Push Ups
45 Squats

4R+11

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