Dennis WODS 2.0

Author: dennisoh

  • 102525

    Running Drills then
    3x6mins Tempo run
    5:01/km
    5:26/km
    5:33/km

  • 102325

    Bench 3×3 @ 66
    Romanian DL 3×5 73KG
    Press 3×3 42KG
    Nordic curl 3×6
    Reverse Nordic 3×6
    Tibialis Curl 3x 16 @ 8.5KG

  • 102225

    5 Mins of Row

    then:


    5R of:
    60s Wall Ball – 30% of test | 13
    60s Burpee Ball Jump – 30% of test | 13m
    60s Wall Ball – 45% of test | 19
    60s Burpee Ball Jump – 50% of test | 19m
    2min Rest

  • 102125

    3R of:
    4 Inchworm PushUps
    10 Kang Squats 20kg
    10 Forward Lunges 20kg

    Back Squat
    1×20 44kg
    3×6 52kg
    1×4 60kg

    4R:
    20 Tri Extension 25kg
    14 9kg Wall ball
    90s rest

    3R:
    12 Barbell bent over row @35kg
    6 strict pull up

  • 102025

    3R of:

    5min Row
    5min Ski
    5min Bike

    Easy pace

  • 101825

    Every 7 Min for 56Mins Alt. btw A & B

    A. 30 Cal Row
    15 Burpee
    15 Wall Ball

    B. 30 Cal Ski
    10 Burpee Broad Jump
    20m Walking Lunges 20kg

    *Go hard then rest

  • 101725

    5 Mins of Row

    then:


    5R of:
    60s Wall Ball – 30% of test | 13
    60s Burpee Ball Jump – 30% of test | 13m
    60s Wall Ball – 45% of test | 19
    60s Burpee Ball Jump – 50% of test | 19m (last one 18m)
    2min Rest

  • 101625

    20 Back Squat 40kg

    Back Squat 3×8 @48KG

    3R:
    8 Pull Ups
    10m Sled Pull @75KG

    100 Pull Aparts @Yellow Band folded into 2

  • 101525

    30min Zone 2 Run | 4.54KM | 6:37/km | 128BPM | 171 SPM

  • 101425

    A. Warm up 9min EMOM
    10 Burpees
    8 Box Step Ups
    6 Jumping Lunges

    B. Prep
    2R of:
    5 Wall Ball
    10 Sand Bag Lunges
    10 KB Deadlift @24KG
    5 Burpee Broad Jump

    C. Engine Check
    2 Min Burpee Broad Jump – 41m
    3min Rest
    2 Min Sandbag Lunges – 51m
    3min Rest
    2 Min Farmers Carry – 160m
    3min Rest
    2 Min Wall Ball – 42

    * Race Weight