Cardio – Page 8 – Dennis WODS 2.0

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Row 30s: Rest 30s for 5k

35 mins. Average 1:57.6/500m

10min Warm up run
1.6km Run – 6:46 | 4:14/km | 159BPM | 180SPM
10min Cooldown run

30Min Treadmill Run – 3.83KM | 7:51/km | 177SOM | 123BPM

60min Indoor run – 7.66KM | 7:50/km | 180SPM | 133BPM

Zercher Reverse Lunges 12-8-6-4 @42, 52, 57, 64kg

Weighted Pull Ups 10-8-6-4 @ chain only, 5.5, 7.5, 12kg

Row 12 Rounds x 500m *60s rest btw rounds
Average: 2:03.3/500m

30mins Indoor Run | 3.78KM | 7:56/km 131BPM | 176spm

Savage South Quay opening

Bench Press 3×3 @63KG

Wanted to do Romanian Deadlift – but body was tired.

Concept 2 Bike – Cooldown 30min Bike

50min Indoor Run | 7.03KM | 7:08/KM | 116BPM

Press 3×3 @42KG

Bench Press 3×3 @62.5KG
Superset 3 Pull Ups @12KG

11r x 500m of Row @2.08/500m

50 min Run, -ve split every 10mins
6:50, 6:25, 5:56, 5:36, 5:02/km

138BPM | 5:54/km | 180SPM | 8.47KM