Dennis WODS 2.0

Author: dennisoh

  • 031825

    Deadlift 5-3-1-5-3-1

    Push Press 3-2-1-3-2-1
    Forgot to log! Forgot weight!

    Assault Bike 100 cals for time

    12m EMOM
    60s 45s max cal bike
    60s max power cleans @45KG
    60s rest

    PM
    Zone 2 Indoor Bike – 107 BPM

  • 031725

    75Min Run – Zone 2
    10.95KM | 6:51/km | 178SPM |129BPM

    PM
    90min Indoor bike – 100BPM

  • 031625

    AM:
    90min Easy Run – 11.10KM, 174SPM, 125BPM

    PM:
    60m EMOM
    10cal ski
    10 cal row
    10m sled push

    Increase weight every 10min
    50,75,100,125,150KG

  • 031525

    Front Squat 5-3-1-5-3-1 @ 57-65-75-62-67-77(f)

    4R (using 40kg sandbag)
    6 Ground to Shoulder
    12 Reverse Lunges (front loaded)
    24m Front Load Carry

    (did 3 rounds only)

    100 Russian Twists (L1,R2,L3,R4)
    (20 push ups + 10 Pulls Ups every break) Broke once

    1.6K Row cooldown

  • 031425

    4x8min Intervals
    2min Rest

    Average 4:56/KM
    Only did 3 Rounds

  • 031225

    10KM run (supposed to do 90mins)
    7:09/km | 176SPM |125BPM 1:11:44

  • 031125

    Deadlift 5-3-1-5-3-1 @82-87-102-90-95-107

    Push Press 3-2-1-3-2-1 @50-55-60-55-60-65

    20min AMRAP
    10m Sled Push @10KG
    15 Ass Bike Cals
    20 Alt DB Snatch 15KG
    6R +10m

    PM – 30min Zone 2 Recovery Run

  • 031025

    90Min indoor Bike Ride (60-70% HR)

    107BPM Average

  • 030925

    Compromised Running
    3R of:
    25 Walking Lunges/Leg
    30 Squats
    400m~ Run

  • 030825

    Warm up
    5 rounds
    5 pull ups
    10 push-ups

    Superset 5-3-1-5-3-1
    Bench Press 60-63-67-62-65-70
    Weighted Pull Ups 5-7.5-15-7.5-12.5-20(just lower chin)

    4 ROUNDS FOR NFT
    12 DB pullovers @12.5KG
    12 DB pec flys @7.5KG
    12 DB reverse flys @5KG

    1000m Ski Erg Max Effort 4:17.1 (2:08.5/500m, 49S/M, 867Cals/HR)
    3min Rest

    4 rounds
    2:30 Ski 500m
    1:30 Rest

    Later
    4 rounds
    2:30 Work (Ski 500m, Reminder time Russian KB Swing @24KG)
    1:30 Rest