Dennis WODS 2.0

Author: dennisoh

  • 030725

    30min indoor run zone 2

    30min indoor rowing high zone 2

  • 030625

    1.6km warm up run

    Front Squat 5-3-1-5-3-1 @ 55,62,72,61,66,75kg

    4R:
    20s weighted front rack march
    25m sled pull @100kg

    100 back extensions

    1.6km cool down run

  • 030525

    4x8min tempo run
    2min rest btw rounds
    Average 5:07/KM

  • 030425

    2 rounds
    5/3/1 superset
    Bench press 58,62,65,60,63,67
    Weighted c2b pull up 2.5,5,10,5,7.5,12

    4 rounds for NFT
    12 db shoulder press 8kg
    15 ring rows
    12 db lateral raises 5kg
    12 barbell upright rows 10kg

    4x15s front rack weight hold @75,95,95,95kg

  • 030325

    60min 60-70% HR Run

    175 SPM | 110BPM | 8:42/KM | 6.9KM

  • 030225

    Beep Test – did up to 6.

    then:-

    Partner WOD with Dee-Lyn

    Accumulate 5000m

    1000m Ski, top of the minute 5 Box Jumps
    1000m Row, top of the minute 6 Burpees
    1000m Assault Bike, top of the minute 7 Wall alls
    1000m Ski, top of the minute 8 Lunges
    1000m Run, top of the minute 8 Lunges

  • 010325

    Deadlift 3-2-1-3-2-1 @80-90-100-85-95-105

    3R for quality:
    8 Single leg contra lateral DL /leg @10kg db
    8 bench step up /leg @15kg plate
    8 Slow tempo calf raises

    5R of:
    1min thrusters @14,14,14,12,14
    1min burpees box jump over 24” @11,11,11,9,8
    90s rest

  • 022825

    70min 60-70% HR Run

    40min 60-70% HR Indoor Bike

  • 022725

    100 cal ski warm up

    18M EMOM
    60s 15 push ups (last 3R 12 push ups)
    60s 24kg KB sumo dl high pull 15r (last 3 r 12r)

    5R of:
    2min 20cal row + 5 push press (30kg)
    1min rest

  • 022625

    Ran to gym

    Front Squat 5-3-1-5-3-1 @50,60,70,60,75,72.5

    4R:
    10 DB RDL (25KG DBs, 1st Round 20KG)
    15 Back Extension (1x 10KG plate)
    20 Reverse DB Lunges (12.5KG DBs)

    3R:
    15 Toes To Bar
    30 Russian Twist – 5KG Med Ball