Dennis WODS 2.0

Author: dennisoh

  • 122824

    30 min Zone 2 Run
    4.6KM | 6:31/km pace | 4.6KM | 186 spm

  • 122724

    Hang Power Clean 5 Reps – Worked up to 60kg

    Accessory Work:
    DB Rows 3×10 @20kg
    Landmine Press 25kg x 15, 30kg x 12, 30kg x 11
    Explosive Push Ups @20kg plate @10,9,8

  • 122624

    30Min Zone 2 Run

    4.64km | 6:27/KM pace | 182SPM (Worked on getting 180 SPM)

  • 122524

    10min warm up

    10R of:
    60s Sprint
    60s Recovery Run

    Total: 5.24KM | 5:43/km (including warm up)

  • 122424

    2k Row Warm Up

    20Min EMOM
    60s Sprint (40s)
    60s 5 Front Squat @40KG (50s)
    60s Burpee Broad Jump (50s)
    60s Rest

    3R
    Max Reps – Tri Ext
    10 30″ Box Jump
    10 Toes To Bar

  • 122224

    70min Easy Run @ Gurney Bay

    8.09km | 107BPM | 8’39”/km

  • 122124

    Quick chest, shoulder and power 30min workout

    3 sets of db flat bench

    3 sets of seated db shoulder press

    Few sets of DB swing to press up to 17.5kg dbs

  • 121924

    2k Row Warm Up

    21Min EMOM
    60s 55KM Deadlift @15(45kg),10,10,10,10,10,10
    60s Wall Ball 6kg 15(all rounds)
    60s 10 Cal Ski (10 cals all rounds)

    3R:
    Max Tri Ext (Cable)
    Max Inverted Row
    60s Plank

  • 121624

    30min Run Test – 5.71KM | 5’15″/KM Pace | 153BPM
    Improvement since last 30min test Sept 11th – 5.34KM

  • 121424

    90min Recovery run – 11.66km | 7’43″/KM | 118BPM