Dennis WODS 2.0

Category: Strength

  • 052625

    Deadlift 5×3 @90KG
    Press 5×8 @35kg
    Chinese Wide Grip Bent Over Row 5×10 @40kg
    Single Arm Lat Cable Pull 5×10

  • 052225

    Deadlift work up to 1×105
    + Upper body workout

  • 052125

    Bench 3×8 @ 55KG
    1 Arm Bent Over Row 3×10 @24KG
    Box Squat 3×10 @90,100,100KG
    DB Press 3×8 @12KG


    20min EMOM:
    All 1 Arm (Alt every min)
    5 KB Snatch
    5 KB Squat
    5 KB Clean
    5 KB Push press

  • 051725

    Bench Press RPT
    60kg x10
    55Kg x11
    50kg x 15

    3×5 Pull ups at 12.5kg, last set 10kg

    RPT Leg Press
    140 x10
    130 x11
    120 x12

    5r: 500m Row
    30s Max Deadball Throw Up (Burpee) 3,3,3,3,3
    90s Rest

  • 051025

    30 Min Swim 3:29/KM 98BPM

    Bench Press 6×5 @55KG
    6 BW Pull Ups between sets

    Leg Extension Machine couple of sets

    Did some Echo Bike but stopped because of injury
    Did some ski erg after

  • 050125

    Deadlift 3-2-1-3-2-1 @95-100-105-100-105-110

    Push Press 3-2-1-3-2-1 @57,61,65,61(2),65(2),67

    3R of:
    20 Push Ups
    8 Reverse DB Lunges @12.5KG DBs/leg
    5 Chin Ups

    3 by 100 Chipper
    100 Cal Ski
    100 Walking Lunges @25KG
    100 Wall Ball @7KG
    Time: 23:20

  • 042925

    1KM Warm up run

    Front Squat 3-2-1-3-2-1 @55,60,65,60,65,70

    Bench 3-2-1-3-2-1 @55,60,65,60,65,70

    3R:
    5- L Sit Chin Ups
    10 BB Good Morning (20kg)
    15 TTB

    3R:
    10 Power Clean @45KG
    30 Suitcase March @24KG (15R/15L)

  • 042325

    4R Warm Up:
    12 DB Press @7.5KG
    15 Inverted Row
    20 BW Glute Bridge

    Deadlift 3-2-1-3-2-1 @90-95-100-95-100-105

    Push Press 3-2-1-3-2-1- @57-61-65-51-65(1)-67

    20-30-40-50-40-30-20 Wall Balls
    45S Sprint between rounds at 4:30

    Stopped after the run after 50 Wall Balls 17:41

  • 042025

    3-2-1-3-2-1
    Superset Bench Press 61,66,70,65,70(1), 70(f)
    Weighted Pull up 10,15,20,13,17.5,20.5

    4R:
    15 Dips
    15 Shrugs @30KG DB


    Tristan
    2 minutes work/ 1 minute rest
    Repeat 4 times
    7 deadlift 80KG @12,8,4,16
    14 cal ski erg

    1. Max burpees with the remaining time
    2. On your last rounds increase your work time limit to 3 minutes

  • 041825

    Front Squat 3×3 @67KG

    4R
    5 L sit Pull Up (Tucked)
    6-8 1 Leg Back Extension Per Leg
    20 Back Extensions

    4R
    50m Zercher march @60KG
    50m sled push @100KG
    50m single arm farmer carry (each side) @20KG