Dennis WODS 2.0

Author: dennisoh

  • 111025

    Bench Press 3×3 @67KG
    Pull Ups 3×3 @15KG
    Romanian Deadlift 3×5 @75KG
    Press 3×4 @43KG

    3R:
    6 Nordic Curl
    6 Reverse Nordic
    AMRAP Tibialis Curl @8.5KG About 13 Reps

  • 110725

    5R of:
    60s 30% Wall Ball 13
    60s 30% Burpee Broad Jump 13m
    60s 30% SandBag Lunges 15m
    60s 15 Cal Row
    2min Rest

  • 110925

    Mizuno S/Ediken Run with Dee-Lyn, Jason, Prakash, Tyra

    4 x 1.4km – 4:14/km, 4:13/km, 4:09/km, 4:19/km

    2 hours 13 min 13 seconds. Total for 21 laps (30km)

    26th out of 64 teams.

  • 110625

    5k Zone 2 Run – 30:33 | 6:06/km | 176 spm | 132 HR

  • 110425

    3 Rounds of:
    6min Bike
    6min Row
    5min AMRAP:
    21 KB Deadlift @24KG KBs
    5 Wall Walks

    Zone 2 Intensity

  • 110225

    Doubles Hyrox Sim with Dee-Lyn at Savage South Quay – 1:31:10 | 148 BPM

  • 103125

    3 Rounds of:
    6 min Ski
    6 min Row
    5mins AMRAP:
    5 Pull Up (Kip)
    10 Push Ups
    15 Squats

    RPE3

  • 102925

    4 Rounds of 3 Mins of
    3 Back Squat @ 60kg
    5 30″ Box Jumps

    4 Rounds of 3 Mins of
    3 Bench Press @ 52.5kg
    5 6kg Med Ball Chest Pass

    14 Rounds of:
    30s – RPE 9 Rowing
    30s – RPE 2 Rowing

    1:58.3/500m | 25SPM | 1774M

  • 102725

    60min Run – 8.24KG | 7:18/km | 174spm |123BPM

  • 102625

    5R of 5min Amrap
    10 Deadlift @70KG
    8 Burpee Broad Jump
    6 Manmakers @15kg DBs
    4 Strict Pull up

    *3min rest between rounds