Dennis WODS 2.0

Category: Hyrox

  • 013125

    Pendulum squats
    Leg press
    Landmine cleans + jerks

    Zercher Squat 12-8-6-4 @40,40,45,50kg
    First set broken into 6,3,3

    Pull ups 10,8,6,4 all body weight

    11r of 500m ski
    60s rest

    Average 2:21.2/500m

  • 013025

    45Min Amrap of:
    750M Run
    20 Box Step overs 24″ 20KG
    15 Strict Pull Ups
    20M Farmers Carry @32.5KG DBs

    5R + 750M + 12

  • 012725

    50m Sled Push 150KG
    1k Run
    50m Sled Pull 125KG
    500m Run

    5R:
    10 Cal Ski
    12 Push Ups
    20 Reverse Lunges @20kg

  • 011825

    100m Burpee Broad Jump
    1.5km Run
    100 Wall Ball @10kg

    32:06

  • 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.

  • 010625

    2x40m Sled Push
    *500m run in between rounds
    Round 1: 20m – 100KG, 10m – 115KG, 10m – 125KG
    Round 2: 125KG unbroken

    2x40m Sled Pull @125KG
    *500m run in between rounds

    Chipper
    1k Ski
    50m Sled Push @ 150KG
    1k Row
    100m Burpee Broad Jump

    Time: 26:07

  • 010424

    4 Rounds:
    500m Run
    1k Ski
    80 Wall Balls

    47:33
    *Partner WOD with Jason

  • 123124

    3RM bench press – 62kg, 65(2)

    2 min pull ups – 21

    100m lunges (25kg) 5:11

    5min bar facing burpee – 66

    1.5km recovery runwe

  • 122924

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

    5k row – 22:45

    100 wall ball for time 6kg @ 6:49

  • 122424

    2k Row Warm Up

    20Min EMOM
    60s Sprint (40s)
    60s 5 Front Squat @40KG (50s)
    60s Burpee Broad Jump (50s)
    60s Rest

    3R
    Max Reps – Tri Ext
    10 30″ Box Jump
    10 Toes To Bar