Dennis WODS 2.0

Category: Strength

  • 070825

    1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,67(missed push press)

    4R of:
    10KB Swing @32KG
    15 Belted Squats (Machine) @50KG

    80m Reverse Sled Drag @125KG

    Core Work
    10 GHD Sit Ups (Practice)
    20 TTB
    50 Back Extensions

  • 070325

    3 rounds NFT

    8 hip thruster @100KG
    8 staggered leg trap bar deadlift/leg @60kg
    8 slow tempo calf raises @40kg

    5R of:
    30 Cal Ski
    30 Wall Balls
    60s rest
    Time: 26:06

  • 070125

    3×5 Bench Press @60KG
    3×5 Press @40KG

    Zercher Reverse Lunges 12-10-8-6-4 @37,42,47,52,60

  • 062825

    3 Rounds
    Max effort weighted dips @10R @15KG Weighted
    Max effort weighted chin ups @2R @15KG Weighted

    3 rounds
    15 Push Ups
    15 DB lateral raises @5KG
    15 Reverse Bb Row

    4x 20M Sled Pull @70,90,110,125KG
    80M Sled Pull (Using Arms only) @60kg

    WOD:
    27 Burpee Over Box 24″
    800m Run
    21 Burpee Over Box 24″
    100m Walking Lunges @20KG
    800m Run
    75m Walking Lunges @20KG
    800m Run
    50m Walking Lunges @20KG

    Time: 35:44

  • 062625

    1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,68(missed push press)

    4 rounds for NFT:
    10 DB RDL @22KG DBs
    10 split db split squats (5 each side) @16KG DBs
    20 back extensions @20KG BB

    5R of:
    5 Power Cleans @40KG
    5 Front Squats @40KG

  • 062125

    4 rounds:
    Max rep dips at 25% body weight 12,10,10,12
    Max rep chin ups at 25% body weight 3,3,3,3

    4 rounds NFT
    12 db pec fly @12.5KG
    8 single arm db row @28KG
    12 db lateral raises @7.5kg
    8 heavy db shrug @32KG

    4x15s Rack Hold – work up to 110KG

  • 061925

    3×8 Hip Thrust @75KG
    3×8 1 leg trap bar dl @50kg
    3×8 Slow tempo calve raises @40KG

    5x 90s On: 90s Off
    18 Cal Row + Max TTB – 5-7 Reps

    Reverse Zercher Lunges 12-10-8-6-4 @35, 40, 45, 50, 55

  • 061425

    6×5 bench press @ 61kg
    5×10 kg Barbell press @30kg
    5×8 Pull Ups
    5×10 Barbell row @40KG

  • 061025

    Barbell complex – 6 sets
    1 power clean/1 front squat/ 1 push press @40-45-50-55-60-65

    4R NFT:
    12 DB RLD @25KG
    10 DB Split Squat (5/leg)
    10 Back Extensions @10KG

  • 053125

    Bench Press 5×6 @56,58,58,58,58
    Super Set 5 Pull Ups @10KG

    Press 5×5 @35KG
    Push Press 3×3 @50,55,58

    WOD
    20min EMOM:
    All 1 Arm (Alt every min)
    5 KB Snatch
    5 KB Squat
    5 KB Clean
    5 KB Push press
    @12KG DB