Dennis WODS 2.0

Author: dennisoh

  • 071825

    Power Clean & Jerk work u to heavy single – 73KG

    Hang Snatch work up to heavy single – 43KG

    Box Squat 3×3 @70KG

  • 071725

    Zercher Reverse Lunges 3×6 @50kg
    Bench Press 3×3 @60kg
    Shoulder Strength using Macebell
    China Rows 3×8 @40kg

  • 071625

    5KM Zone 2 | 37:22 | 7:29/km | 117BPM | 181SPM

  • 071525

    Box Squat 3×5 @80KG
    Romanian Deadlift 3×10 @ 70KG

    WOD

    25 Cal Ski

    2R:
    50 Squat Thrusts
    70m Mule
    40m Sled Push + Sled Pull (Alt 10m’s)


    Buyout:
    25 Cal Ski

    Finisher:
    100 Squat Thrusts
    100 Russian Twists
    *Evertime Break, 3 Pull Ups.

    6 Breaks total.

  • 071425

    60mins Zone 2 Run | 7.69KM | 7:48/km | 121BPM | 180SPM

  • 071325

    Redline Simulation Mens Doubles With Jason – 31mins +

  • 071225

    Bench Press 3×5@60KG
    *Superset 5 Pull Ups

    Press 5×3 @40KG

    Barbell rows 5×10@40KG

  • 071125

    60m EMOM
    60s Ski 11cals for 15mins, then 10cals for 15mins
    60s Row 11cals for 15mins, then 10cals for 15mins
    60s 10m Sled Push 55,75,95 (increase every 10mins)

    Only managed 30mins. 11 cals is insane. Went too hard.

  • 071025

    AM
    30 Min Run Max Distance – 5.85KM | 153BPM | 5:08/km | 188SPM

    PM
    Box Squat 5×3 @70KG

    Romainan Deadlift 3×3 @80KG

    Mess around with 4KG Clubbell

  • 070825

    1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,67(missed push press)

    4R of:
    10KB Swing @32KG
    15 Belted Squats (Machine) @50KG

    80m Reverse Sled Drag @125KG

    Core Work
    10 GHD Sit Ups (Practice)
    20 TTB
    50 Back Extensions