Dennis WODS 2.0

Author: dennisoh

  • 112524

    55 min Zone 2 Run – 7.6KM, 7’15” Pace, 127Bpm HR

  • 112424

    DB Bulgarian Split Squat 12-8-6-4 @15KG – 10KG – 12.5kg – 15KG (Drop weight to do full ROM)

    Inverted Row 3x Max @15-12-10-10

    5 x 1000m Row, (90s rest) – 2:15/500m Pace!

  • 112324

    80min Run – 10.33KM , 7’45” Pace, 121 BPM

  • 112024

    Hang Power Clean 3-2-1-3-2-1 @55-60-65-60-65-70(f)

    Bench Press 3-2-1-3-2-1 @60-61-62-61-62(1)
    *Working out alone so stopped for safety reasons

    3Rounds of Max
    Push Ups @25,20,15
    Inverted Rows @15,15,15
    Hang Clean & Jerk @40KG @3,4,3

  • 111924

    50Min Run, Every 5mins -ve split

    1. 7’01”
    2. 6’40”
    3. 6’28”
    4. 6’25”
    5. 6’07”
    6. 6’08”
    7. 5’50”
    8. 5’55”
    9. 5’43”
    10. 5’28”

    Distance 8.15KM
    Avg Pace 6’09”
    Avg HR 141 BPM

  • 111824

    Easy Run 55mins – 6.52KM, 8’26″/KM pace 115BPM

    1 Hour Chest and Tricep Bodybuilding with Peng and Kai Young

  • 111624

    FundRaiser Run – Steps to Home 7.62KM @41.19, Avg Pace 5’25″/km 164 avg HR

    Was aiming for under 40mins 7KM – 38min 55Secs PR

  • 111424

    Ran to gym
    Row 30s On, 30s Rest. Reach 5km @36mins
    Ran back

  • 111324

    30Min Run Zone 2 – 4.17KM, 7’12″/KM Pace, 131BPM avg

  • 111224

    Warm up
    3R:
    200m Row
    20 Glute bridges
    20 push ups

    3×1 Sumo Deadlift @ 95, 100, 100KG
    3×1 Bench Press @ 65. 66, 67.5

    3 Rounds:
    Max Cable Rows @25/6plates @12,10,8
    Max Dips @15, 12, 10

    Conditioning
    100 Wall Balls @9kg @(9mins 24 secs)
    50 Burpee Broad Jump (7mins 44 secs)
    100 Double Unders (3mins 23 secs)

    20Mins 40 seconds