Dennis WODS 2.0

Author: dennisoh

  • 012425

    Hang Power Clean 3×3 @65KG
    Bench Press 6×3 @62.5KG

    3R
    Max Ring Rows – 20,15,15
    Max Push Ups – 25,22,20
    Max DB RDL @20KG DBs – 15,12,15

  • 012325

    10Min Warm Up Run

    14Rounds:-
    1Min Fast Run
    1Min Slow Run

    Total Including Warm Up-
    6.6KM | 5:46/km | 171SPM | 147BPM

  • 012125

    82min run – 10.92KM | 7:33/km | 172 SPM | 120BPM

    Wanted to do 90mins but foot was hurting

  • 012025

    Bulgarian Split Squat 12-8-6-4 @10kg, 12.5kg, 15kg, 20kg DBs

    Chin Ups 10-8-6-4 @10,5+3-6-4

    7K Row @ 33.38 |2:24.1/500m |19 s/m

  • 011825

    100m Burpee Broad Jump
    1.5km Run
    100 Wall Ball @10kg

    32:06

  • 011625

    Zone 1 5k Run – 36:16 | 7:14/km | 121BPM

  • 011525

    Landmine Day!
    Landmine Coiled Deadlift
    Landmine Split Switch Screwdriver
    Landmine Cleans
    Landmine Split Jerk
    Landmine Shoulder Press
    Landmine 2-handed Chest Press

  • 011325

    10 min warm up run

    Then:
    13Rounds of:
    1Min faster run
    1Min slower run

    Avg 5:19/km (minus the warmup)
    4.89KM

  • 011225

    Landmine Hang Power Clean
    20mins work to heavy triple @ 35KG

    Bench Press 6×3 @61KG – Missed last rep

    4Round of 2Min on, 1 Min Off
    *Last round 3min on

    7 Deadlift @75KG
    14 Cal Ski
    Max Burpees (12,8,4,16)

    Landmine Ab Standing Rotation 3×8

  • 090125

    10mins – Hang Power Clean Triples – worked up to 60KG
    2×3 Snatch hang high pull @65KG

    Bulgarian Split Squat 12-8-6-4 @10KG DBs, 12.5kg DBs, 30KG DB(1), 17.5kg DBs
    Pull Ups BW – 10-8-6-4 (broken up)

    6x1000m Row Negative Split

    1st Km – 2:21/500m
    2nd km – 2:22/km
    3rd km – 2:18/km

    DNF after. Did not recover well last 2 nights.