Dennis WODS 2.0

Author: dennisoh

  • 070725

    30min Zone 1 & 2 Run
    6:29/km | 170SPM | 129BPM 4.63KM

  • 070625

    Redline Mix Doubles Simulation w Dee-Lyn
    32:31 | 149BPM

  • 070525

    Redline Singles Intermediate Simulation @ Savage Gears

    31:46 (Missed 70m of Mule Carry) | 149BPM

  • 070325

    3 rounds NFT

    8 hip thruster @100KG
    8 staggered leg trap bar deadlift/leg @60kg
    8 slow tempo calf raises @40kg

    5R of:
    30 Cal Ski
    30 Wall Balls
    60s rest
    Time: 26:06

  • 070225

    2 Hour Zone 1-2 Run | 7:21/KM | 129 BPM | 16.31KM | 178 BPM

  • 070125

    3×5 Bench Press @60KG
    3×5 Press @40KG

    Zercher Reverse Lunges 12-10-8-6-4 @37,42,47,52,60

  • 062925

    85min Zone 1-2 Assault Bike

  • 062825

    3 Rounds
    Max effort weighted dips @10R @15KG Weighted
    Max effort weighted chin ups @2R @15KG Weighted

    3 rounds
    15 Push Ups
    15 DB lateral raises @5KG
    15 Reverse Bb Row

    4x 20M Sled Pull @70,90,110,125KG
    80M Sled Pull (Using Arms only) @60kg

    WOD:
    27 Burpee Over Box 24″
    800m Run
    21 Burpee Over Box 24″
    100m Walking Lunges @20KG
    800m Run
    75m Walking Lunges @20KG
    800m Run
    50m Walking Lunges @20KG

    Time: 35:44

  • 062725

    AM
    75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPM

    PM
    10K Row – Slowly Increasing HR to 142BPM last 2KM

  • 062625

    1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,68(missed push press)

    4 rounds for NFT:
    10 DB RDL @22KG DBs
    10 split db split squats (5 each side) @16KG DBs
    20 back extensions @20KG BB

    5R of:
    5 Power Cleans @40KG
    5 Front Squats @40KG