Dennis WODS 2.0

AM:
5K Zone 2 Run – 35:21 | 7:03/km | 182SPM | 116BPM

PM:
50Min EMOM:
60s Ski 12-10c
60s Row 12-10c
60s Squat Thrusts 25
60s 10m Sled Push (increase weight 5kg every Round 70,75,80,85,90,95,100,105,110,115)

143BPM Avg HR

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071925

Posted on July 19, 2025 by dennisoh

Bench Press work to heavy single – 72.5KG

5×5 Pull Ups

4R of:
8 DB Press @15KG *last round 6
8 Bent Over DB Row @22.5KG
8 Plate Shrugs @25KG

Posted in Bodybuilding, Strength | Leave a comment

071825

Posted on July 18, 2025 by dennisoh

Power Clean & Jerk work u to heavy single – 73KG

Hang Snatch work up to heavy single – 43KG

Box Squat 3×3 @70KG

Posted in Explosiveness, Strength, Weightlifting | Leave a comment

071725

Posted on July 17, 2025 by dennisoh

Zercher Reverse Lunges 3×6 @50kg
Bench Press 3×3 @60kg
Shoulder Strength using Macebell
China Rows 3×8 @40kg

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071625

Posted on July 16, 2025 by dennisoh

5KM Zone 2 | 37:22 | 7:29/km | 117BPM | 181SPM

Posted in Cardio, Running | Leave a comment

071525

Posted on July 15, 2025 by dennisoh

Box Squat 3×5 @80KG
Romanian Deadlift 3×10 @ 70KG

WOD

25 Cal Ski

2R:
50 Squat Thrusts
70m Mule
40m Sled Push + Sled Pull (Alt 10m’s)

Buyout:
25 Cal Ski

Finisher:
100 Squat Thrusts
100 Russian Twists
*Evertime Break, 3 Pull Ups.

6 Breaks total.

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