Dennis WODS 2.0

Category: Strength

  • 102925

    4 Rounds of 3 Mins of
    3 Back Squat @ 60kg
    5 30″ Box Jumps

    4 Rounds of 3 Mins of
    3 Bench Press @ 52.5kg
    5 6kg Med Ball Chest Pass

    14 Rounds of:
    30s – RPE 9 Rowing
    30s – RPE 2 Rowing

    1:58.3/500m | 25SPM | 1774M

  • 102325

    Bench 3×3 @ 66
    Romanian DL 3×5 73KG
    Press 3×3 42KG
    Nordic curl 3×6
    Reverse Nordic 3×6
    Tibialis Curl 3x 16 @ 8.5KG

  • 102125

    3R of:
    4 Inchworm PushUps
    10 Kang Squats 20kg
    10 Forward Lunges 20kg

    Back Squat
    1×20 44kg
    3×6 52kg
    1×4 60kg

    4R:
    20 Tri Extension 25kg
    14 9kg Wall ball
    90s rest

    3R:
    12 Barbell bent over row @35kg
    6 strict pull up

  • 101625

    20 Back Squat 40kg

    Back Squat 3×8 @48KG

    3R:
    8 Pull Ups
    10m Sled Pull @75KG

    100 Pull Aparts @Yellow Band folded into 2

  • 101325

    Bench Press 3×3 @65KG
    Pull Ups 3×3 @16KG. Last set 2
    Romanian DL 3×3 87. Last set 2
    Press 3×3 @ 40KG (deload)

    3R:
    6 Nordic Curl (bent from hips)
    6 Reverse Nordic
    Max Tibialis Curl 8.5KG – 16 reps

  • 100825

    2R
    8cal Row
    8 BW Reverse Lunges
    6 Inchworm Push Up
    6 Burpee Broad Jump

    20m Sled Push 50kg
    20m Sled Push 100kg
    4x10m Fast Shuttle Run (accelerate)

    Strength:
    3R
    15m Sled Push @150KG
    12 DB Thruster @12.5KG
    3min Rest

    Partner WOD with Dee-Lyn
    1k Run
    1k Ski
    50m Sled Push 125KG
    40m Burpee Broad Jump (just me)
    1k Row
    200m Farmers Carry 24KG KB
    100m Sandbag lunges 20KG
    100 Wallball

    38:56 for the partner WOD

    Not recovered from marathon yet. Could do alot faster.

  • 092725

    20″ Box Squat 3×3 @120KG

    Bench press 3×3 @64KG

    Pull Ups 3×3 @15KG

    Romanian DL 3×3 @87KG

    Nordic Curl 3×6

    Tibialis Curl 3x 7.5KG @ 25,25,20

  • 092125

    Bench Press 3×12 @40KG

    Pull Ups 10-8-6-4 @ BW – 3.5kg – 7.5kg – 10kg

    Row 5 x 1000m
    90s between sets @ 2:05.9

  • 092025

    Zercher Reverse Lunges 12-8-6-4 @ 45-55-59-64KG

    Zercher Squats 3×3 @64KG

    Romanian Deadlift 3×3 @ 85KG

    KB Halos 50 per side @12KG KB

  • 091725

    Bench press 3×3 @ 63kg

    Superset 3 pull ups @ 13kg

    Press 3×3 @ 43kg

    Few sets of shouldering lateral raises @ 5kg