Dennis WODS 2.0

Category: Running

  • 082425

    90min outdoor run. Cut short to 62mins. Abs cramping

    8:23km | 7:37/km | 176spm | 116BPM

  • 082225

    50min Indoor Run | 7.03KM | 7:08/KM | 116BPM

  • 082025

    50 min Run, -ve split every 10mins
    6:50, 6:25, 5:56, 5:36, 5:02/km

    138BPM | 5:54/km | 180SPM | 8.47KM

  • 081925

    AM:
    Zercher Squat – Find heavy 3 rep – 65KG
    Zercher Squat 3×3 @60KG

    Romanian Deadlift 3×4 @80KG

    3r of:
    20 Banded good morning
    10 DB Push Press @20KG DBs

    PM:
    30min Treadmill Run | 8:12/km | 117BPM | 3.69KM

  • 081125

    30min Run | 4KM | 7:34/KM | 116BPM | 170SPM

  • 081025

    AM – Group Run! 1 hour 40mins run – 10.41KM | 9:36/km | 120BPM |165SPM

    PM – Dennis Michael Orange vs Dee-Lyn Dencyl Caeser

    12k Ski (60min time cap)

    A. 250m ski
    B. 8 Russian Swings @24kg
    C. 8 Push Press @10KG DBs

    B+C = 8 Partner Sit Up Passes

    1:00:26 vs 1:00:18
    Difference of 8 seconds between 2 teams

  • 080725

    AM
    35min Run | 6:54/km | 125bpm | 174spm | 5.07km

    Got into zone 3 a little too often

    PM:
    30min Treadmill RUN | 3.99KM | 7:32/km | 111BPM | 173SPM

    30min Indoor bike | 117BPM

  • 080625

    45Min Treadmill run | 123BPM | 7:52/km | 180SPM | 5.73KM

  • 080325

    Half Marathon 21KM NPE Run
    2:44:43 | 173SPM | 7:47/KM | 129 BPM

    Stayed zone 2 for just over 2 hours then went for it.

  • 072925

    30min Run (Indoor)
    3.78KM | 7:57 | 111BPM