Dennis WODS 2.0

Author: dennisoh

  • 020526

    70Min Zone 2 Run | 11.54KM | 6:04/km | 132BPM | 184SPM

  • 020426

    5R Of:
    3 Front Squat 85% (52kg)
    12 Cyclist Squat 30KG

    3R:
    Max Pull Ups 8,7,6
    Max Banded Pull Up (Red band) 8,7,5

    3R
    20 20KG Bench Press
    Max Push Ups 12,10,10

  • 020226

    EMOM6M
    1 High Box Jump

    E3M 12Min
    3 Broad Jump (Reset every rep)
    8 Pylo Push Ups

    For Time (24Min Cap)
    1000m Row
    100 Wall Ball 6kg
    80 DB Snatch 12.5kg
    60 Box Jump Overs
    40 Strict Pull Ups (with Band)
    20 Burpees

    *Ended on 12 Strict Pull Ups

    Straight into

    AMRAP 12
    10 Cal Row
    10 Barbell Push Press 40kg
    10 Ring Row
    10 American KB Swing 24kg

    3R++

  • 020126

    Run Club Week 5/6

    Paced by Eevan

    4R 7min On: 3min Off: 4:33 Pace |147-152avg HR | 226 watt avg | 186SPM

  • 013126

    5R of:
    15m Sled Push 150kg
    15m Sled Pull 100Kg
    8 Goblet Squat 16kg
    10 Push Ups

    Every 5 Min 5 Rounds:
    3:30 Bike RPE3
    10 Dumbbell Deadlift 2×12.5kg
    10 Dumbbell Push Press 2×12.5kg
    10 Inverted Row

  • 013026

    21-15-9 of:
    Deadlift @60kg
    AirBike Cals

    5:28

    AMRAP 8 of:
    10 Burpee Pull Ups
    15 Box Jump Overs
    20 Sandbag Lunges 25kg

    3R+ 10 +1

  • 012926

    30min Run | 4.94km | 6:04/km | 183spm | 131bpm

  • 012826

    5R of:
    3 Front Squat @50KG
    10 Cyclist Squat @30kg

    21-15-9 of:
    Inverted Row (Legs on Bench)
    17.5KG Bench press

    21-15-9 of:
    Pendley Row 35KG
    Hand Release Push Ups

  • 012626

    EMOM6M – 1 high box jump

    Worked up to 30inch + 25Kg plate+ 10kg plate x 2 + 5kg plate

    E3MOM 4R:
    3 Broad Jump
    8 Explosive Push Ups

    40Min AMRAP of:
    40c Ski
    20 KB Sumo DL High Pull @24KG
    15 Wall Ball 9kg
    10 Burpee Broad Jump – 2m Jumps
    20 Sandbag Lunges – 25KG SB
    10 Hand Release Push Ups

    4R+40+8


    Accumulate 50 Plank Foot Taps (each leg)

  • 012526

    AM:
    Run Club Week 5/6

    800m Run Pace 5
    3min rest
    400m run Pace 5
    2.5min rest
    400m run Pace 5
    2.5min rest
    200m run Pace 3-3.2
    2min rest

    Repeated 200m for 5-6x

    PM:
    70min Zone 2 Run | 11.75KM | 180SPM | 134BPM | 5.58/km