Dennis WODS 2.0

Author: dennisoh

  • 050825

    30 Min Ski Erg @131BPM

  • 050525

    Shoulder + Arms Workout at Peng’s
    Finished with Ab Ripper X

  • 050425

    10min Warm Up

    Run Intervals 8R x 4mins
    60s Rest btw rounds
    Round 1 4:33/km
    Round 2 4:0/km
    Round 3 4:37/km
    Round 4 4:40/km

    Abandoned,Struggling to keep pace
    Next time Try for 4:35/KM

    Run cooldown.

  • 050125

    Deadlift 3-2-1-3-2-1 @95-100-105-100-105-110

    Push Press 3-2-1-3-2-1 @57,61,65,61(2),65(2),67

    3R of:
    20 Push Ups
    8 Reverse DB Lunges @12.5KG DBs/leg
    5 Chin Ups

    3 by 100 Chipper
    100 Cal Ski
    100 Walking Lunges @25KG
    100 Wall Ball @7KG
    Time: 23:20

  • 043025

    45min Easy Run | 6.47KM | 6:57/KM | 124BPM | 173SPM

  • 042925

    1KM Warm up run

    Front Squat 3-2-1-3-2-1 @55,60,65,60,65,70

    Bench 3-2-1-3-2-1 @55,60,65,60,65,70

    3R:
    5- L Sit Chin Ups
    10 BB Good Morning (20kg)
    15 TTB

    3R:
    10 Power Clean @45KG
    30 Suitcase March @24KG (15R/15L)

  • 042825

    1.6KM Run Time Trial – 6:55 | 4:19 Pace | 148 BPM | 183SPM

  • 042725

    30s hard row/ 30s rest – for time

    – Try to complete 5000m in under 30 minutes
    – Completely stop rowing during rest

    35 Rounds | 146 BPM

  • 042625

    Team WOD with JH and Dencyl

    Station 1:
    300m SkiErg

    Station 2:
    12 Sandbag Ground-to-Overhead (alt)
    18 Box Jump Overs (alt)
    24 KB Goblet Squats (alt)
    24 Cal Row (12cals , 12cals)

    Order:
    Partner A,B,C

    Station 1 – A,B,C,A,B,C

    Station 2 – B+C, A+C, A+B, B+C, A+C, A+B

  • 042525

    90 minute long run

    – Keep the pace at 70-80%
    – For the last 10 minutes go hard as you can run. This should be held at your interval pace if you can manage it.

    Ran 1:17:48 only. No nutrition so was dropping pace and ab started to hurt

    Distance 12.63KM | 6:10/km pace | 179 SPM | 142 BPM