Dennis WODS 2.0

Category: Strength

  • 090925

    Warm Up:
    3R:
    20m Row
    10 Glute Bridge/leg
    20 Push Ups

    3×1 Deadlift @110KG
    3×1 Bench Press 70KG

    3R:
    Max Dips 23, 18, 15
    Max Chin Ups 10, 9, 6

    100 Wall Ball @6kg
    50m Burpee Broad Jump
    100 double Unders
    Total: 14min 12s

  • 090525

    Zercher Reverse Lunges 12-8-6-4 @42, 52, 57, 64kg

    Weighted Pull Ups 10-8-6-4 @ chain only, 5.5, 7.5, 12kg

    Row 12 Rounds x 500m *60s rest btw rounds
    Average: 2:03.3/500m

  • 090425

    Press 3×3 @ 43kg

    Zercher Squat 3×3 @63KG

    Romanian Deadlift 3×3 @83KG

    3R of
    Good Morning 20Kg @ 20
    Push Press x 20Kg dbs @ 12, 11, 10

  • 090125

    Savage South Quay opening

    Bench Press 3×3 @63KG

    Wanted to do Romanian Deadlift – but body was tired.

    Concept 2 Bike – Cooldown 30min Bike

  • 083025

    3x20m Sled Push 135,150
    3x20m Sled Pull 90,100,110

    16m EMOM
    60s Double Unders – 55
    60s Walking Lunges 25KG – 17 meters
    60s Burpee Broad Jump 17 meters
    60s Rest

  • 082725

    Zercher Reverse Lunges 12-8-6-4 @40,50,55,62KG

    Weighted Pull Ups 10-8-6-4 @ BW, 5KG, 7KG, 11KG

    Row 11 Rounds x 500m *60s rest btw rounds
    Average 2:03:4/500m

  • 082625

    Zercher Squat 3×3 @62KG

    Romanian Deadlift 3×3 @82KG

    Bench Press 3×3 @64KG

    3R:
    20 Banded Good Morning
    AMRAP DB Push Press 20KG @11,10,10

  • 082325

    4 x 15m sled push – worked up to 175kg
    4 x 15m sled pull – worked up to 115kg

    16 min EMOM
    60s row @ 14c
    60s wall ball @ 15
    60s box step up @ 15
    60s rest

  • 082125

    Press 3×3 @42KG

    Bench Press 3×3 @62.5KG
    Superset 3 Pull Ups @12KG

    11r x 500m of Row @2.08/500m

  • 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