Dennis WODS 2.0

Category: Hyrox

  • 040526

    HYROX doubles mens with Peng. 1:22:49 | 154BPM

  • 040426

    Hyrox Singles – 1:33:37 – 156BPM

    First singles hyrox. Felt good till Wall Balls.

  • 040326

    Hyrox SG Mens Relay with Peng, CY and Dennis Yin

    Did the ski and BBJ stations (time includes run, rox in, station and rox out till tag partner)

    Ski – 8:56 – 166BPM
    BBJ – 9:37 – 162BPM

  • 122125

    2R of:
    500m Run
    20m Sled Push @200KG
    500m Run
    40m BBJ
    500m Run
    20m Sled Pull @150KG
    500m Run
    50m Sandbag Lunges @30kg
    500m Run
    50 Wall Balls @9kg

  • 112925

    Mixed Doubles Hyrox with Dee-Lyn 1:18:10

    155BPM Average

  • 110225

    Doubles Hyrox Sim with Dee-Lyn at Savage South Quay – 1:31:10 | 148 BPM

  • 100825

    2R
    8cal Row
    8 BW Reverse Lunges
    6 Inchworm Push Up
    6 Burpee Broad Jump

    20m Sled Push 50kg
    20m Sled Push 100kg
    4x10m Fast Shuttle Run (accelerate)

    Strength:
    3R
    15m Sled Push @150KG
    12 DB Thruster @12.5KG
    3min Rest

    Partner WOD with Dee-Lyn
    1k Run
    1k Ski
    50m Sled Push 125KG
    40m Burpee Broad Jump (just me)
    1k Row
    200m Farmers Carry 24KG KB
    100m Sandbag lunges 20KG
    100 Wallball

    38:56 for the partner WOD

    Not recovered from marathon yet. Could do alot faster.

  • 021125

    Leg Press 115×12, 110×12, 105×15
    Some accessory Rear delt + Front Delt work

    Landmine Squat to Press work up to heavy 10. 35KG

    16M EMOM:
    1st Min – Cal Row 14,15,14,14
    2nd Min – Wall Ball 10KG 10,11,10,11
    3rd Min – 24″ Box Jumps 17,17,17,18
    4th Min – Rest

    Total = 168

  • 020925

    Reverse Zercher Lunges 12-8-6-4 @35,42,47,52KG
    Weighted Pull Ups 10-8-6-4 @ 5KG(7+1+1+1), 5KG, 6KG, 10KG

    11R x 500m Ski *60s Rest @ 2:15/500m

  • 020225

    Sled Push 20M – Work up to 190KG
    Sled Pull 20M – Work up to 125KG

    16M EMOM:
    1st Min – Cal Rows – 13,13,12,14
    2nd Min – Wall Ball @10KG – 10,11,10,10
    3rd Min – Box Jumps – 18,20,19,25
    4th Min – Rest

    Total: 175