Dennis WODS 2.0

Category: Strength

  • 080826

    Bottoms Up Back Squat 3×5 @70KG *pin at 7

    DB Incline Bench Press 3x 17.5KG @10, 10, 10

    Romanian DL 3×5 @ 75
    Pull Ups 3×5


    Bent Over BB Row 3×5 @60kg
    Incline Side-Lying Lateral Raise 3×10 @2.5kg

  • 080226

    Romanian DL 3×5 @70
    Bench Press 3×12 @15,17.5,17.5(10)

    BB Bent Over Row 3×5 @60

    Bottoms Up Back Squat 3×5 @ 50

    Landmine SA HK Press 3x30kg @10,8,8

  • 072926

    Bench Press 8×4 50,52,53,55,57,58,58,58
    Barbell Row 8×4 40,43,45,47,50,51,51,51

    3R:
    5 Pull Ups
    8 DB Fly @ 7.5,10,10

    DB Lateral Raise 6×4 7.5,10,10,10,10

    Barbell Upright Row 3×8 @16KG KB

  • 072726

    Back Squat 8×4 @ 60 *last 2 sets 70

    SL Banded Leg Curl 3×8 @ All the Gorilla Band

    3R:
    12-15 Belted Sissy Squat (facing outward)
    6 Nordic Curl

    DB Seated Press 6×6 @ 15KG DBs

    Front lateral Raise 3×8 @ 7.5KG DBs

  • 060826

    Strength Day

    3×8 Step Ups Contralateral Load 15kg

    200m Sandbag Lunges for time: 4mins flat.

    3R of:
    10 Incline Bench @40kg
    8 Chin Ups BW

    3×12 Single Leg RDL Contralateral Load @17.5KG

  • 060126

    Sled Push 60m
    2min rest
    Sled Push 60m
    2min rest
    Sled Push 50m
    *Race Weight

    Bench Press 3×5 @60kg
    3×7 Chin Ups @5kg
    3×11 1 leg Contralateral Romanian Deadlift @17.5kg

  • 052526

    60m sled push
    2min rest
    50m sled push
    2min rest
    50m sled push
    Race weight

    Bench Press 3×5 @57KG
    Chin Ups 8-6-4-2 @ 5,7,10,12KG
    1 Leg RDL Contralateral Load 3×10 @17.5KG

  • 051826

    A1. 1 Leg RDL 3×10 15KG
    B1. Bench Press 3×5 55KG
    b2. Weighted Chin Ups 10/8/6/4 (cant remember weight

    2 Rounds:
    50 m Sled Push (125KG)
    Rest 2 minutes between rounds

    15 Minute EMOM
    Minute 1: 10-15 Cal Ski – 10C
    Minute 2: 8-10 Burpee Broad Jumps – 10M
    Minute 3: 20-25 Wall Balls – 10 Wall balls

  • 041126

    Strength Day
    Back Squat 2×3 @65KG
    10 Wall Balls in between

    Press 2×10 @10kg DBs

    Pull Ups 2×5

    1leg Romanian Deadlift 2×10

    Barbell Row 2×10

  • 050426

    Back Squat 3×3 @77KG
    Press 3×8 @16kg DBs

    Bench Press 3×5 @60KG
    Pull Ups 3×8

    Zercher Reverse Lunges 3×5 @49kg
    1 leg RDL 3×11 @16kg DB

    Bulgarian Split Squat 3×8 @16kg DBs
    Pendley Row 3×6 @47kg