Dennis WODS 2.0

Author: dennisoh

  • 053025

    Home workout

    DB Romanian DL 5×10 @25KG DBs
    Machine Read Delt Fly 5×10
    Goblet Squat 5×20 @25KG DB
    Assisted Nordic Curl 5×10
    DB Seated Shoulder Fly 5×10 @5KG

  • 052925

    4×4 intervals treadmill running

    Did 3 Rounds only.

    1st round 160BPM avg
    2nd round 157BPM avg
    3rd round 153BPM avg

    First time running intervals after injury.

  • 052825

    60min Run Zone 1-2 | 8.38KM | 7:10/KM pace | 130BPM Avg HR | 181 SPM

  • 052725

    60min Zone 2 Run | 8.55KM | 7:01/km Pace |131 BPM

  • 052625

    Deadlift 5×3 @90KG
    Press 5×8 @35kg
    Chinese Wide Grip Bent Over Row 5×10 @40kg
    Single Arm Lat Cable Pull 5×10

  • 052525

    AM:
    45min Zone 1-2 Bike |128 BPM

    PM:
    3R of:
    60s Ski Erg
    60s Rest
    60s Deadball Throw
    60s Rest
    60s Farmers Carry
    60s Rest
    60s Mountain Climber Slider
    60s Rest

    5Min Rest

    3R of:
    60s Sled Pull
    60s Rest
    60s Shuttle Runs
    60s Rest
    60s 5 Squat + 5m Lunges @25KG
    60s Rest
    60s 12KG Russian Twist
    60s Rest

  • 052425

    4×4 Rowing (3min Rest) – 134BPM

    RoundMetersCal/HrS/mDamper
    1967930245
    2967930252
    3957910233
    4952901232.5

    Total: 3842m 917cal/hr avg | 23spm

    R1 : 62cals
    R2: 62 cals
    R3: 60 cals
    R4: 60 cals

  • 052325

    Treadmill 26:29 Mins. Stopped because ankle pain
    7:53/km | 122BPM

    Elliptical 30mins – 135BPM

  • 052225

    Deadlift work up to 1×105
    + Upper body workout

  • 052125

    Bench 3×8 @ 55KG
    1 Arm Bent Over Row 3×10 @24KG
    Box Squat 3×10 @90,100,100KG
    DB Press 3×8 @12KG


    20min EMOM:
    All 1 Arm (Alt every min)
    5 KB Snatch
    5 KB Squat
    5 KB Clean
    5 KB Push press