Dennis WODS 2.0

Author: dennisoh

  • 082625

    Zercher Squat 3×3 @62KG

    Romanian Deadlift 3×3 @82KG

    Bench Press 3×3 @64KG

    3R:
    20 Banded Good Morning
    AMRAP DB Push Press 20KG @11,10,10

  • 082525

    5KM Zone 2 Run | 7:11/km | 179SPM | 121BPM

  • 082425

    90min outdoor run. Cut short to 62mins. Abs cramping

    8:23km | 7:37/km | 176spm | 116BPM

  • 082325

    4 x 15m sled push – worked up to 175kg
    4 x 15m sled pull – worked up to 115kg

    16 min EMOM
    60s row @ 14c
    60s wall ball @ 15
    60s box step up @ 15
    60s rest

  • 082225

    50min Indoor Run | 7.03KM | 7:08/KM | 116BPM

  • 082125

    Press 3×3 @42KG

    Bench Press 3×3 @62.5KG
    Superset 3 Pull Ups @12KG

    11r x 500m of Row @2.08/500m

  • 082025

    50 min Run, -ve split every 10mins
    6:50, 6:25, 5:56, 5:36, 5:02/km

    138BPM | 5:54/km | 180SPM | 8.47KM

  • 081925

    AM:
    Zercher Squat – Find heavy 3 rep – 65KG
    Zercher Squat 3×3 @60KG

    Romanian Deadlift 3×4 @80KG

    3r of:
    20 Banded good morning
    10 DB Push Press @20KG DBs

    PM:
    30min Treadmill Run | 8:12/km | 117BPM | 3.69KM

  • 081825

    Indoor Bike 60mins |114BPM avg

  • 081625

    Bench Press 3×8 @45KG
    Chin Up Grip Lat Pull Down 3×12 @110lbs
    Seated Press Machine 3×12 @5KG/side
    Seal Row 3×8 @45KG
    Shoulder Strength + Mobility using Clubbell