Dennis WODS 2.0

Category: Strength

  • 080925

    Find a heavy 3 rep Deadlift @105KG

    100 Wall Balls for time – 30 (9kg) + 70 (7kg) 7:55

    5k Row – 22:16
    2:13/500m Speed

  • 080525

    Clean + Hang Clean + Push press + Jerk. Worked up to 60kg

    Sled Pull 95kg – for about 10mins
    Box Squat 3×3 @80kg
    Press 3×3 @40,44,44KG

  • 080125

    Romanian DL 3×3 @70KG
    Press 3×3 @40KG
    Shoulder Exernal Rotation Exercises

  • 073125

    Box Squat 3×3 @70KG
    Sled Push and Pull work up to 145KG
    Bench 3×3 @60KG
    Shoulder Exercises
    Deadhang 90s
    KB Farmers Hold 32KGs 90s

  • 071925

    Bench Press work to heavy single – 72.5KG

    5×5 Pull Ups

    4R of:
    8 DB Press @15KG *last round 6
    8 Bent Over DB Row @22.5KG
    8 Plate Shrugs @25KG

  • 071825

    Power Clean & Jerk work u to heavy single – 73KG

    Hang Snatch work up to heavy single – 43KG

    Box Squat 3×3 @70KG

  • 071725

    Zercher Reverse Lunges 3×6 @50kg
    Bench Press 3×3 @60kg
    Shoulder Strength using Macebell
    China Rows 3×8 @40kg

  • 071525

    Box Squat 3×5 @80KG
    Romanian Deadlift 3×10 @ 70KG

    WOD

    25 Cal Ski

    2R:
    50 Squat Thrusts
    70m Mule
    40m Sled Push + Sled Pull (Alt 10m’s)


    Buyout:
    25 Cal Ski

    Finisher:
    100 Squat Thrusts
    100 Russian Twists
    *Evertime Break, 3 Pull Ups.

    6 Breaks total.

  • 071225

    Bench Press 3×5@60KG
    *Superset 5 Pull Ups

    Press 5×3 @40KG

    Barbell rows 5×10@40KG

  • 071025

    AM
    30 Min Run Max Distance – 5.85KM | 153BPM | 5:08/km | 188SPM

    PM
    Box Squat 5×3 @70KG

    Romainan Deadlift 3×3 @80KG

    Mess around with 4KG Clubbell