Dennis WODS 2.0

Category: Rowing

  • 080925

    Find a heavy 3 rep Deadlift @105KG

    100 Wall Balls for time – 30 (9kg) + 70 (7kg) 7:55

    5k Row – 22:16
    2:13/500m Speed

  • 062725

    AM
    75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPM

    PM
    10K Row – Slowly Increasing HR to 142BPM last 2KM

  • 052425

    4×4 Rowing (3min Rest) – 134BPM

    RoundMetersCal/HrS/mDamper
    1967930245
    2967930252
    3957910233
    4952901232.5

    Total: 3842m 917cal/hr avg | 23spm

    R1 : 62cals
    R2: 62 cals
    R3: 60 cals
    R4: 60 cals

  • 042725

    30s hard row/ 30s rest – for time

    – Try to complete 5000m in under 30 minutes
    – Completely stop rowing during rest

    35 Rounds | 146 BPM

  • 030725

    30min indoor run zone 2

    30min indoor rowing high zone 2

  • 021625

    Back Squat 3×12 @60KG

    Row 11R x500m | 60s Rest Btw sets: 2:06.6/500m

    50 Kneeling Around The World/Side @16KG KB

  • 012025

    Bulgarian Split Squat 12-8-6-4 @10kg, 12.5kg, 15kg, 20kg DBs

    Chin Ups 10-8-6-4 @10,5+3-6-4

    7K Row @ 33.38 |2:24.1/500m |19 s/m

  • 090125

    10mins – Hang Power Clean Triples – worked up to 60KG
    2×3 Snatch hang high pull @65KG

    Bulgarian Split Squat 12-8-6-4 @10KG DBs, 12.5kg DBs, 30KG DB(1), 17.5kg DBs
    Pull Ups BW – 10-8-6-4 (broken up)

    6x1000m Row Negative Split

    1st Km – 2:21/500m
    2nd km – 2:22/km
    3rd km – 2:18/km

    DNF after. Did not recover well last 2 nights.

  • 122924

    3RM deadlift – 100kg. Conventional. No straps no belt. From the floor

    5k row – 22:45

    100 wall ball for time 6kg @ 6:49

  • 121224

    Bulgarian Split Squat 12-8-6-4 @ 10kg DBs, 25KG Barbell, 15KG DBs, 20KG DBs

    Chin Ups 10-8-6-4 (BW, recovering from golfers elbow)

    7x1000m Rowing @90s Rest – Avg 2:13.5/500m