Dennis WODS 2.0

Author: dennisoh

  • 020425

    Work to Heavy Power Clean Triples – 60KG, 65KG(2)
    Landmine Jerk 3×5 @20KG
    Bench Press 6×3 @ 62.5KG
    Assisted Nordic Curl 3×12 @17.5
    Landmine Push Press 2×10 @10KG
    Kneeling Landmine Press 2×5 @10KG

  • 020325

    45Min Run – 5.97KM | 7:45/km | 176 SPM |116BPM

  • 020225

    Sled Push 20M – Work up to 190KG
    Sled Pull 20M – Work up to 125KG

    16M EMOM:
    1st Min – Cal Rows – 13,13,12,14
    2nd Min – Wall Ball @10KG – 10,11,10,10
    3rd Min – Box Jumps – 18,20,19,25
    4th Min – Rest

    Total: 175


  • 013125

    Pendulum squats
    Leg press
    Landmine cleans + jerks

    Zercher Squat 12-8-6-4 @40,40,45,50kg
    First set broken into 6,3,3

    Pull ups 10,8,6,4 all body weight

    11r of 500m ski
    60s rest

    Average 2:21.2/500m

  • 013025

    45Min Amrap of:
    750M Run
    20 Box Step overs 24″ 20KG
    15 Strict Pull Ups
    20M Farmers Carry @32.5KG DBs

    5R + 750M + 12

  • 012925

    Bench Press
    Chinese Rows
    Landmine Cleans
    Landmine Jerks
    Landmine Press

  • 012825

    45Min Easy Run
    5.38KM | 8:20/KM | 168 SPM | 110BPM

  • 012725

    50m Sled Push 150KG
    1k Run
    50m Sled Pull 125KG
    500m Run

    5R:
    10 Cal Ski
    12 Push Ups
    20 Reverse Lunges @20kg

  • 012625

    30Min Zone 2 – 6:06/KM | 129BPM | 4.93KM |182SPM

  • 012525

    100 cal Row – 8:33
    150 Wall Balls @6kg (Everytime break 8 Burpee over Rower) – 20:23