Dennis WODS 2.0

Author: dennisoh

  • 123025

    4MOM 4Rounds of:
    7 Front Squat @75% @45KG
    10 Glute bridge @20kg plate

    4×10 Forward Lunges @ 2DB Front Rack @15KG DBs

    16m emom of
    16 Push Ups
    16 Bent over barbell row @30kg
    11 Arnold Press @10KG
    8 Banded Pull Ups

  • 122925

    60min Zone 2 Run | 9.89KM | 141BPM | 6:04/km | 181SPM

  • 122825

    4 Rounds For time:

    25 Wall Balls 9kg
    10 burpee pull ups
    25KB Swings @16kg
    25m sandbag lunges @30kg
    50m Farmers Carry @24kg KBs

    37:30 | 146BPM

  • 022625

    45 min easy run

    Did 15 min indoor because it was raining then 30mins outdoors.

    Outdoor run 30 mins | 5.28KM | 182SPM | 5:41/km | 138BPM

  • 122425

    E4MOM 4R:
    9 Front Squat @ 70% @42KG
    10 Glute Bridge @20KG

    4 x 10 Bulgarian Split Squat @12KG KBs

    EMOM 4R of
    60s 16 Push Ups
    60s 12 Barbell Row @30KG
    60s 10 Arnold Press @10KG
    60s 8 Banded Pull Up

  • 122325

    35 Min Recovery Run | 4.6KM | 117BPM | 163spm | 7:54/km

  • 122225

    Accumulate 300 Cal on the Ski
    Every 2 Mins do 8 KB swing @16kg + 10 Sandbag Lunges @10kg

    43:29

  • 122125

    2R of:
    500m Run
    20m Sled Push @200KG
    500m Run
    40m BBJ
    500m Run
    20m Sled Pull @150KG
    500m Run
    50m Sandbag Lunges @30kg
    500m Run
    50 Wall Balls @9kg

  • 122025

    20 Min Zone 2 Run

    Running Drills then:-

    2R of
    7 x 30s On : 30s Off @

    4:17, 3:59, 3:49,3:56, 3:50, 3:53, 3:53/km
    then
    3:40, 3:54, 4:00, 3:58, 3:54, 3:58, 3:50/km

    *5min Walk Between 1st and 2nd Round

    5min Cooldown Run

  • 121925

    Interval Row 14 x 20s | 40s Off – All 6 cals, Except 2 5 Cals

    15-12-9 of:
    Man Makers @ 15kg
    Wall Walks

    Scaled down to
    15-9:
    Man Makers @ 15kg
    Wall Walks – just 45 degrees
    18:50