Dennis WODS 2.0

Author: dennisoh

  • 022525

    Run Warm up 10min
    Then:
    2x8min
    3Min Rest between rounds

    Speed just over 5min/KM

  • 022325

    Partner WOD Day

    WOD1
    Partner workout
    4R of
    250m run (together)
    20 burpees
    25 wall balls
    30 lunges (each leg)
    Time: 17:10

    WOD2
    5R each 150m Ski
    5R each 150m Row
    Time: 16:49

  • 022225

    4X4 Ski Erg – 2:13/500m

  • 022125

    Cossack Squat 2×5 @4,6KG
    Zercher Reverse Lunges 12-8-6-4 @ 37KG, 44KG, 49KG, 54KG
    Weighted Pull Ups 10-8-6-4 @BW, 6KG 5-1-1-1, 7KG, 11KG
    2 handed Landmine Push Press – 5@35KG, 5@45KG, 4@45KG, 5@35KG

    3R of:
    15 Suitcase March/hand @24KG
    15 KB Kneeling Around the World @12KG

  • 022025

    5k Zone 2 Run |31:05 | 6:12/km | 177SPM |130BPM

  • 021925

    Back Squat 3×3 – 80(2), 70,70

    Bench Press 6×3 – 62kg
    Bent over DB Row 6×10 – 24kg

    Landmine Push Press – 2 handed – 3×10@30kg

    Kneeling landmine Press 3×8 @ 10kg
    Marching suitcase carry 3×20 @ 16kg

    LXJ raises 5kg – 10,8,6

  • 021825

    30Min Recovery Indoor Bike ride | 115BPM

  • 021725

    12K Easy Run | 1:32 | 176 SPM | 7:41/KM Pace | 126 BPM

  • 021625

    Work to heavy 10m Sled Push (Unbroken) – 200KG, 225KG Faily

    4×4 Ski Erg (3min Rest) @ 2:15.5/500M

    45 Kneeling KB Drag @8-10KG

  • 021625

    Back Squat 3×12 @60KG

    Row 11R x500m | 60s Rest Btw sets: 2:06.6/500m

    50 Kneeling Around The World/Side @16KG KB