Dennis WODS 2.0
Run Warm up 10minThen:2x8min 3Min Rest between roundsSpeed just over 5min/KM
4X4 Ski Erg – 2:13/500m
5k Zone 2 Run |31:05 | 6:12/km | 177SPM |130BPM
30Min Recovery Indoor Bike ride | 115BPM
12K Easy Run | 1:32 | 176 SPM | 7:41/KM Pace | 126 BPM
Work to heavy 10m Sled Push (Unbroken) – 200KG, 225KG Faily4×4 Ski Erg (3min Rest) @ 2:15.5/500M45 Kneeling KB Drag @8-10KG
Back Squat 3×12 @60KGRow 11R x500m | 60s Rest Btw sets: 2:06.6/500m50 Kneeling Around The World/Side @16KG KB
Running 4×4 – Round 1 4:22/KMRound 2 :4:34/km3Mins Rest Btw RoundsDid 2 rounds only
7KM Run – Zone 1 & 2
Indoor Bike Recovery -60mins 107BPM