Dennis WODS 2.0

Category: Explosiveness

  • 090425

    Press 3×3 @ 43kg

    Zercher Squat 3×3 @63KG

    Romanian Deadlift 3×3 @83KG

    3R of
    Good Morning 20Kg @ 20
    Push Press x 20Kg dbs @ 12, 11, 10

  • 071825

    Power Clean & Jerk work u to heavy single – 73KG

    Hang Snatch work up to heavy single – 43KG

    Box Squat 3×3 @70KG

  • 061025

    Barbell complex – 6 sets
    1 power clean/1 front squat/ 1 push press @40-45-50-55-60-65

    4R NFT:
    12 DB RLD @25KG
    10 DB Split Squat (5/leg)
    10 Back Extensions @10KG

  • 010325

    Deadlift 3-2-1-3-2-1 @80-90-100-85-95-105

    3R for quality:
    8 Single leg contra lateral DL /leg @10kg db
    8 bench step up /leg @15kg plate
    8 Slow tempo calf raises

    5R of:
    1min thrusters @14,14,14,12,14
    1min burpees box jump over 24” @11,11,11,9,8
    90s rest

  • 020425

    Work to Heavy Power Clean Triples – 60KG, 65KG(2)
    Landmine Jerk 3×5 @20KG
    Bench Press 6×3 @ 62.5KG
    Assisted Nordic Curl 3×12 @17.5
    Landmine Push Press 2×10 @10KG
    Kneeling Landmine Press 2×5 @10KG

  • 012425

    Hang Power Clean 3×3 @65KG
    Bench Press 6×3 @62.5KG

    3R
    Max Ring Rows – 20,15,15
    Max Push Ups – 25,22,20
    Max DB RDL @20KG DBs – 15,12,15

  • 011525

    Landmine Day!
    Landmine Coiled Deadlift
    Landmine Split Switch Screwdriver
    Landmine Cleans
    Landmine Split Jerk
    Landmine Shoulder Press
    Landmine 2-handed Chest Press