Dennis WODS 2.0

Author: dennisoh

  • 121324

    30min Zone 2 Run – 4.94KM | 6’05″/km | 133BPM

    *Aiming for High Zone 2

  • 121224

    Bulgarian Split Squat 12-8-6-4 @ 10kg DBs, 25KG Barbell, 15KG DBs, 20KG DBs

    Chin Ups 10-8-6-4 (BW, recovering from golfers elbow)

    7x1000m Rowing @90s Rest – Avg 2:13.5/500m

  • 121024

    60min Recovery Run – 7.44KM, 8’05″/km, 113BPM

  • 120924

    4 Rounds of 20m Sled Push @130,140,150, 160KG(rested once)
    4 Rounds 20m of Sled Pull @100, 125, 125, 125kg

    *500m Run between runs

    1.5k run into

    30-20-10 Of
    Deadlift @45KG
    Burpee over Bar

    40 Wall Balls between each each 30s, 20s,10s

    2.5k run – only ran 1km (upper back started to hurt)

  • 120724

    Hang Power Clean 3-2-1-3-2-1 @60KG, 63.6, 66, 63.5 , 65(1), 66

    Bench Press 6×3 *3 Sec Pause @60kg

    3 Rounds of
    Max Push Ups
    Box Step Ups 60secs
    Pull Ups 60secs

  • 120624

    50min -ve split every 5mins Run

    Total 8.45KM, 146BPM avg, 5’55″/KM

  • 120524

    5k Recovery Run – 39:38mins, 7’55”.km, 116BPM

  • 120424

    DB Bulgarian Split Squat 12-8-6-4 @ 12.5kg, 12.5kg, 15kg, 17.5kg

    Chin Ups 4×5 @5kg

    6x1000m Row 90s Rest @2:14.5/500m Avg

  • 120324

    Ran to gym

    Hang power clean 3-2-1-3-2-1 @57.5, 62.5 , 67.5, 62.5, 66(1), 66

    Bench Press 6×3 @60kg

    3 Rounds:
    Max DB Press @10KG DB – 15,12,12
    Max Pull Ups @ 7,6,5
    Max DB Snatches @15KG DB – 5,4,4

    Ran back home

  • 112624

    50mins Run, Every 5mins -ve split
    8.08KM, 6’12” Pace, 140BPM
    1. 6’46″/km
    2. 6’35″/km
    3. 6’32″/km
    4. 6’31″/km
    5. 6’27″/km
    6. 6’14″/km
    7. 6’04″/km
    8. 5’56″/km
    9. 5’47″/km
    10. 5’17″/km

    1 hour of Shoulder bodybuilding after