Dennis WODS 2.0

Author: dennisoh

  • 011226

    10 Min to find high box Jump of the day

    E3MOM for 3R
    3 Depth Jump 20inch”
    8 Pylo Push Up

    E6MOM for 8 Rounds (Alt between A and B)

    A.
    12 KB Deadlift 32kg
    12 Burpee Pull Up
    12 Cal AirBike
    30 Wall Ball 6kg

    B.
    10 KB Russian Swing 32KG
    12 Push Ups
    12 Cal Airbike
    15 Wall Ball 9KG

  • 011126

    Run Club Group Run – Zone 1 – 4.73km

  • 011026

    Row Intervals 16 x20s On: 40s Off (Mainly 6 cals. 4 7 cals, last one 8 cals)

    21-15-9:
    Row Cals
    Burpee Over Rower
    KB Swing @16KG

    6:48

  • 010826

    15 Min Easy Run

    Few Mins of Drills then

    10R of 30s On: 30s Slow (3:45 – 4/km)

    5 min Walk

    10R of 30s On: 30s Slow (3:326-4:02/km)

    3min Easy Run

    *Difficult. Not enough recovery

  • 010626

    4R of:
    6 Front Squat @ 47kg
    10 Single Leg hip thrust / leg on bench

    Forward Lunge with Dumbbell (Front Rack) 4×10 @17.5kg dbs

    EMOM 16M
    60s 10 Bench Press @30kg
    60s 6 Negative Pull Ups
    60s 10 Banded Push Up
    60s 10m seated Sled Pull @75kg

  • 010526

    25min Easy Run
    3R of:
    10 Push Ups
    30 Squats
    25min Easy Run

  • 010426

    10 min Find High Box Jump – got the black + blue + green box (in south quay)

    E3MOM 3R:
    3 Depth Jumps @12-18″
    8 Pylo Push Ups

    Chipper for time:
    60 cal row
    50 Box Jump overs
    40 Goblet Squat @16kg
    30 DB Push Press @17.5kg
    150m Sandbag Lunges @30kg
    30 DB Push Press @17.5kg
    40 Goblet Squat @16kg
    50 Box Jump overs
    60 cal row

    45:38

  • 010326

    Every 8 Mins For 4r Alt between
    A.
    25 Cal Ski
    25 Cal Row
    25 Cal Bike

    B.
    10 Wall Ball 6kg
    5 Burpee Pull Up
    10m Sled Push 75kg
    10m Sled Pull 75Kg

    4R of:
    25s Side Plank – R
    15s Hollow Hold
    25s Side Plank – L

  • 010226

    15 Min Easy Run

    Few Mins of Drills then

    9R of 30s On: 30s Slow (3:28 – 3:58/km)

    5 min Walk

    9R of 30s On: 30s Slow (3:35-3:51/km)

    5min Easy Run

  • 010126

    Row Intervals 15 x 20s on : 30s Off. All 6 Cals except 4 rounds 5 Cals

    E3MOM for 4 Rounds
    8 Burpee over Bar
    12 Wall Ball @9KG
    12 Cal Row