Dennis WODS 2.0

Author: dennisoh

  • 061325

    7KM Zone 2 Run
    Got out of zone 2 a little too much
    47:34 | 6:47/km | 134BPM | 177SPM

  • 061125

    4×4 Ski Erg @51-53 Cals/ Round

  • 061025

    Barbell complex – 6 sets
    1 power clean/1 front squat/ 1 push press @40-45-50-55-60-65

    4R NFT:
    12 DB RLD @25KG
    10 DB Split Squat (5/leg)
    10 Back Extensions @10KG

  • 060925

    5K Zone 2 Run | 33:34 | 132BPM | 6:42/KM | 179SPM

  • 060825

    20m EMOM of:
    60s 8 Goblet reverse lunges @25KG
    60s 25 Suitcase March @25KG

    5R of:
    2min On: 2min Off
    25 Cals on the Machines (Bike, Row, Row, Ski Ski)
    Remainder Time Shoulder To Overhead @30KG Barbell

  • 060725

    Superset
    Bench press 6×5 @ 60KG
    5 reps Pull up @10KG

    3R of:
    20 goblet squats @ 25kg

    Pair up to complete 5k ski
    Swap every 500m (Damper 10,8,6,4,2)
    2:15/500m

  • 060525

    95min Zone 2 Run 12.67KM | 130BPM | 7:30/km Pace | 179SPM

  • 060225

    Warm up – Bike @ 100 calories

    22 min EMOM
    15-20 push ups @ 20
    12-16 Hang Power Clean @40KG @8

    6R of
    30 cals row – 85-90% effort
    30s max rep Hang Power Clean @ 5
    90s Rest

  • 060125

    4R EMOM (60s on, 60s off)
    60s Deadball throw 15kg (5-10 reps)
    60s Farmer’s carry 24kg (2R), 16kg (2R)
    60s Mountain climber (30-60 reps)

    4 min rest

    4R EMOM (60s on, 60s off)
    60s Sled Pull 100kg (20m+)
    60s 5 Squat + 5m lunges (2R+)
    60s Ski (5-15 cals)

  • 053125

    Bench Press 5×6 @56,58,58,58,58
    Super Set 5 Pull Ups @10KG

    Press 5×5 @35KG
    Push Press 3×3 @50,55,58

    WOD
    20min EMOM:
    All 1 Arm (Alt every min)
    5 KB Snatch
    5 KB Squat
    5 KB Clean
    5 KB Push press
    @12KG DB