Dennis WODS 2.0

Author: dennisoh

  • 080118

    1. [10 Single Leg Squats(alt) + 6 DB Romanian Deadlifts @ 45lbs] x 5R
    2. [20s Handstand Hold + 5 Weighted Dislocates @ 2kg] x 5R
    3. [6-8 Sidebends @ 16kg + 20s Oblique Stretch] x 4R
    4. Row 1500m @ easy pace

  • 073118

    Snatch Doubles 6 sets to heavy. @58KG. Miss 60KG
    Snatch 3×2 @45KG
    Back Squat 5×3 @80% @80KG
    5R [8 Pull Ups + 8 Dips]
    5R [24 sec Hollow Hold + 24 sec Arch Hold]

  • 073018

    1. Snatch Balance 6×3 @ 70% 1RM @45KG
    2. Hang Snatch, 6 sets work to 90% effort @60KG
    3. Hang Snatch 5×2 @ 75-80% effort @50KG
    4. [10 Ring Rows + 10 Push Ups] x 5R
    5. [8 V-Tucks + 5 Jefferson Curls @ 20kg] x 4R

  • 072818

    1. Snatch, 6 sets work to 90% effort @55KG
    2. Snatch 8×1 @ 70% 1RM @45KG
    3. Back Squat 5×3 @ 70% 1RM @70KG
    4. [8 Pull Ups + 8 Dips] x 5R
    5. [24s Hollow + 24s Arch] x 3R

  • 072518

    Back Squat Triples work up to 80KG
    5 Rounds Of:
    5 Behind Neck Press @30KG
    5 Pull Ups

  • 070918

    Snatch 5×1 @70% @45KG
    Clena and Jerk 5×1 @70% @60KG
    Front Squat 5×2 @70% @63KG
    3R [8 Pull Ups + 8 Dips]
    3R [24 sec Hollow Hold + 24 sec Arch Hold]

  • 070518

    Clean & Jerk 3×1 @ 90% @78KG
    Clean & Jerk 8×1 @ 80% @70KG
    Push Press 5×3 @ 80-85% @60KG
    Front Squat 5×3 @ 80% @72KG
    5 Rounds Of:
    10 Ring Rows
    24 Sec Hollow Hold
    10 Push Ups
    24 Sec Back Extensions

  • 070218

    1. Hang Muscle Snatch 6×3 @ 35kg
    2. Snatch Balance 6×3 @ 40kg
    3. Hang Snatch 6×2 @ 45kg
    4. [8 Ring Rows + 8 Push Ups] x 5R
    5. [24s Hollow + 24s Arch] x 3R

  • 071018

    Max Out Day
    Bodyweight
    61.9KG

    Snatch 61(F), 61, 63, 65(F)
    Clean & Jerk 81, 83(F), 83

    Clean Pull 5×3 @80KG
    5R [8 Ring Rows + 8 Push Ups]

  • 070418

    Snatch 3×1 @ 58KG
    Snatch 6×2 @ 52KG
    Back Squat 5×3 @80% @80KG
    5R [8 Pull Ups + 8 Dips]
    5R [8 GHD Sit Ups + 8 Back Extensions]