Dennis WODS 2.0

Category: Strength

  • 012425

    Hang Power Clean 3×3 @65KG
    Bench Press 6×3 @62.5KG

    3R
    Max Ring Rows – 20,15,15
    Max Push Ups – 25,22,20
    Max DB RDL @20KG DBs – 15,12,15

  • 012025

    Bulgarian Split Squat 12-8-6-4 @10kg, 12.5kg, 15kg, 20kg DBs

    Chin Ups 10-8-6-4 @10,5+3-6-4

    7K Row @ 33.38 |2:24.1/500m |19 s/m

  • 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.

  • 122124

    Quick chest, shoulder and power 30min workout

    3 sets of db flat bench

    3 sets of seated db shoulder press

    Few sets of DB swing to press up to 17.5kg dbs

  • 120424

    DB Bulgarian Split Squat 12-8-6-4 @ 12.5kg, 12.5kg, 15kg, 17.5kg

    Chin Ups 4×5 @5kg

    6x1000m Row 90s Rest @2:14.5/500m Avg

  • 120324

    Ran to gym

    Hang power clean 3-2-1-3-2-1 @57.5, 62.5 , 67.5, 62.5, 66(1), 66

    Bench Press 6×3 @60kg

    3 Rounds:
    Max DB Press @10KG DB – 15,12,12
    Max Pull Ups @ 7,6,5
    Max DB Snatches @15KG DB – 5,4,4

    Ran back home

  • 102424

    Deadlift 3-2-1-3-2-1

    Machine Bench Press 3-2-1-3-2-1

    3R AMRAP:

    Banded Good Morning
    DB Push Press

  • 092924

    15min to find heavy 3rm bench – up to 60kg
    2min max distance seated sled pull @50kg + 25kg sled @25m
    100m walking lunges @30kg @5:59
    5min max burpee over bar @ 53

    3R of:
    12 DB Press @7.5kg
    12 DB Lat Raise
    12 ring rows @ bent knees
    12 upright rows @15kg plate

  • 091024

    Ran to gym
    ATG Back Squat 6×3 @60kg
    Box Squat 3×5 @80kg (last set 1 rep only, knee pain)
    Machine Bench 3x20kg/side @12,12,8
    Ran back home