Dennis WODS 2.0

Author: dennisoh

  • 080718

    Snatch Balance work up to 40KG *Technique Work
    Hang Snatch 5×3 @45KG *Focus on bent arm, getting to pocket
    5R [8 Swinging Lat Row@45lbs + 8 DB Bench Press @45lbs]
    5R [24 sec Hollow Hold + 24 sec Arch Hold]

  • WOD 121411

    “Death By Pull Ups”
    11m+11

    Strength Menu:
    Deadlift 5-5-5-5-5
    60-70-75-80-85

  • WOD 122211

    Three rounds for time of:
    Run 400m
    15 Kettlebell Snatches @ 24kg/16kg, Left & Right
    15 Ring Dips

    22:28 (20KG)

    Deadlifts 5-5-5-5-5 (70-75-80-85-90)

  • WOD 122111

    21-15-9 reps for time of:
    Back Squats @ 50KG
    Pull Ups

    14:42

    Strength Menu:
    All levels: Turkish Get Up 1-1-1-1-1 (12-16-16-16-20)

  • WOD 121511

    In 12 Minutes, Complete As Many Rounds As Possible Of:
    3 Power Cleans @ 40kg/25kg
    3 Push Jerks @ 40kg/25kg
    6 Burpees

    9 Rounds

  • WOD 121211

    21-15-9 For Time:
    Thrusters@45KG
    Double Unders x3

    24:56@40KG

  • WOD 121311

    For Time Of:
    50 HSPU
    Run 400m
    50 Ring Dips
    Run 400m
    50 Push Ups
    Run 400m

    20:47

  • WOD 120911

    “Super Cindy”

    In 20 minutes, complete as many rounds as possible of:
    15 Pull Ups
    30 Push Ups
    45 Squats

    4R+11

  • WOD 120811

    4 Rounds For Time Of:
    Run 400m
    40 Sumo Deadlifts @20KG

    23:16@24KG

  • WOD 120711

    150 KB Push Jerks For Time:
    22:03@20KG