Dennis WODS 2.0

Author: dennisoh

  • 012426

    For time of:
    30 Cal Air Bike
    15 Thrusters 30KG
    20 Cal Air Bike
    10 Burpee Box Jump Overs 24″
    10 Cal Air Bike
    5 Thrusters 50KG

    Time: 8min 14s


    WOD2
    E3MOM 4R:
    15 Wall Ball 9kg
    12 Box Jump 24″
    5 Deadlift 80KG

  • 012326

    30 Min C2 Bike – 110BPM

    *coached clients*
    then:-

    45 Min C2 Bike – 122BPM

  • 012226

    15min Run
    Running Drills

    8R of: 40s Run : 40s Jog

    5Min Walk

    8R of: 40s Run : 40s Jog

    5 min cool down run

  • 012126

    4R of:
    6 Front Squat 75% 47KG
    8 cyclist squat 30kg DB

    21-15-9 of (for quality)
    Strict Pull Up
    40kg Bench Press

    15-12-9 (for quality) of:
    Bent over barbell row 40kg
    Bench Dips

  • 012026

    60 min zone 2 run
    9.94km | 6:02/km | 175spm | 134bpm

  • 011826

    Group Run Pacer
    3R of:
    10min Run @8/km
    2min Walk

  • 011726

    21-15-9 of
    Cal Row
    Burpee over Rower
    Time: 5:48


    E3.5MOM 4R of:
    13 cal Bike
    10 Wall Ball 9kg
    10 Pylo Lunges

    3R of:
    15 Mountain Climbers
    15 Russian Twist 24KG
    30s Hollow Hold
    60s Rest

  • 011626

    40 Min Zone 2 Run (Indoor) | 6.69km | 5:59/km | 137BPM

  • 011426

    E4MOM 5R
    5 Front Squat @75% @47KG
    7/7 Single Leg Hip Thrust on Bench

    E4MOM 3R
    6 Cyclist Squat 30KG DB
    12 Barbell Good Morning 20KG

    E3.5MoM 3R
    10 DB Bench 16kg
    1o 1 Arm DB Row 26KG

  • 011326

    40 Min Zone 2 Run
    6.39KM | 171SPM | 137SPM | 6:16/km