Dennis WODS 2.0

Category: Running

  • 040525

    1k Run – Every 250m 15 Push Ups

    3-2-1-3-2-1 of
    Bench Press 62,64,66(assisted),64(2),60,62 *triceps extremely sore going into it
    Weighted Pull Ups6,10,16,10,16,20.5

    5R:
    90s of:
    14 cal bike + Max Thrusters @30kg @5,7,7,7,7
    90s rest

    4x15s Front Rach Hold @90,100,110,120KG

    PM:
    3.5km Run + 1.5km Walk

  • 033125

    Run 10min Warm Up
    then
    2x6min @ 4:33 & 4:41

    Suppose to do up to 5 rounds

  • 032825

    Run to gym

    Superset 3-2-1-3-2-1
    Deadlift – 80-85-90-85-90-95
    Push Press – 50-55-60-55-60-65(f)-65(f)

    Run 10mins
    1.6KM Time Trial (Not Max) 7:10 | 158 BPM
    Walk back home

  • 032725

    45min Zone 2
    Distance 6.84 km
    Pace 6:34 /km
    130 BPM

  • 032425

    2 Hour Long Run @ Langkawi
    17.79KM | 6:45/KM Pace | 131 BPM |182SPM

  • 032025

    7k Recovery Run in Langkawi – 1h 2 mins | 8:55/KM Pace | 103BPM

  • 031725

    75Min Run – Zone 2
    10.95KM | 6:51/km | 178SPM |129BPM

    PM
    90min Indoor bike – 100BPM

  • 031625

    AM:
    90min Easy Run – 11.10KM, 174SPM, 125BPM

    PM:
    60m EMOM
    10cal ski
    10 cal row
    10m sled push

    Increase weight every 10min
    50,75,100,125,150KG

  • 031425

    4x8min Intervals
    2min Rest

    Average 4:56/KM
    Only did 3 Rounds

  • 031225

    10KM run (supposed to do 90mins)
    7:09/km | 176SPM |125BPM 1:11:44