Dennis WODS 2.0

Author: dennisoh

  • 110924

    90mins long run @13.07KM, 132BPM

    Ran with Don at KJ Lakes. Took a crap halfway thru the run

  • 111124

    Star of deload week

    Run 10mins warm up

    1.6k Run @ 7:04, 4’25” , 164BPM

    Run 10mins cooldown

  • 110824

    Zercher reverse lunges 12-8-6-4 @ 45-52-56-60(1)

    Ring rows elevated 30″ @ 12,11,11,10

    12 rounds x 500m row

    Total time 37:24 , 26:24 working time, Avg 2:12/500m

  • 110724

    Run – 55mins Zone 2 – 7.62KM, 7’13″/KM, 133BPM

  • 110624

    3x20m Sled Push Unbroken @150, 160, 165kg (last round rested 3 times0

    3x20m Sled Pull @ 100, 110, 120kg

    16M EMOM
    60s Ski (cals) @13,13,12,12
    60s Walking Lunges @20kg @17,17,16,17m
    60s Burpee Broad Jump @12,13,12,10m
    60s Rest

  • 110424

    50 min Run – Zone 2. 132BPM avg/ 6’49″/km. 7.34KM

  • 110124

    Deadlift 3-2-1 @ 90-100-105
    Bench Press 3-2-1-3-2-1 @ 60-62-65-62-65-66(f)

    Barbell Good Morning 3×20 @20kg
    DB Push Press 3x Max @18kg DBs @12,10,8

  • 103124

    30 Min Zone 2 – 4.43KM, 135avg BPM. 6’47” Pace

  • 103024

    50min run, -ve split every 10mins

    1. 6’23”
    2. 6’16”
    3. 6’13”
    4. 5’56”
    5. 5’38”

    Distance -8.24KM
    Avg Page – 6’05”
    Avg HR – 148BPM

    Cold Plunge after. 13.9 degrees, 3mins

  • 102924

    Shoulder Bodybuilding 8 exercises x 4 set x 8-15 reps

    Cold Plunge after. 5.2 degrees, 3mins