Dennis WODS 2.0

Author: dennisoh

  • 102824

    90 Min recovery run – 10.63KM, 8’28″/km, 121BPM

  • 102724

    Zercher reverse lunges 12-8-6-4 @ 40-50-55-62(1)

    Ring rows elevated @ 20”x15, 24”x12, 30”x11, 30”x10

    11 rounds x 500m row

    Total time 35:01 , 24:01 working time

    100 push ups

  • 102624

    50 min recovery run @6.39KM, 129BPM HR

  • 102524

    4x Sled Push 10m Unbroken @155, 170, 185, 195KG

    4x Sled Pull 10m @85, 110, 125, 140KG

    EMOM 16m
    1min Row @14, 15, 15, 14
    1min Wall Ball @15, 13, 13, 15
    1min Box Jumps @17, 17, 19, 16
    1min Rest

    Total = 183

  • 102424

    Deadlift 3-2-1-3-2-1

    Machine Bench Press 3-2-1-3-2-1

    3R AMRAP:

    Banded Good Morning
    DB Push Press

  • 102324

    50min Run. Every 10min -ve Split
    10min Splits

    1. 6’59”
    2. 6’51”
    3. 6’39”
    4. 5’58”
    5. 5’40”

    Distance -7.84KM
    Avg Page – 6’23”
    Avg HR – 145BPM

    Tough

  • 102124

    90 Min Recovery Run – 10.46KM. 127 Avg HR, 8’37″/KM pace

    3min Cold Plunge

  • 102024

    30min Chest and Shoulder Home Bodybuilding WOD

    3min – Cold Plunge after

  • 101924

    Alt Zercher Lunges 12-8-6-4 @35,40,45,60KG

    Seated Sled Pull Max Weight at 40,45,50,55KG

    11 x500M Row
    60s between sets

    Total time 34:59.6
    Working time 23:59:6
    Average Per 500m 2:10.8
    S/M Average 23

  • 101724

    50min Easy Run – 6.21km, 8’03″km, 128BPM

    3min Cold Plunge 6 degrees