Dennis WODS 2.0

Category: Strength

  • 041325

    Deadlift 3-2-1-3-2-1 @85-90-95-90-95-100

    Push Press 3-2-1-3-2-1 @55-60-62-60-62-65

    Partner WOD w Dee-Lyn
    6k Row (Total)
    Every 3 Mins buy in:-
    10 Burpee Over Bar + 3 Clean & Jerk @40KG

    Total time: 47:26

  • 040925

    Front Squat 3×3 @65KG

    4R of:
    10 Hamstring Curl
    10 DB ATG Split Squat 12.5,10,107.5KG

    4R of:
    15m sled push 170KG
    30m Zercher Walk 48KG
    15m sled pull 170KG
    2 minutes rest between each round

  • 040125

    1.6Km Warm Up Run then

    Front squat 3-2-1-3-2-1 @ 62,67,72,67,70,75(f)

    4 rounds for NFT

    20 DB RDL @17.5KG DBs
    18 weighted back extensions @10KG plate
    16 alternating reverse DB lunges – elevated on 45lb bumper plate @15KG DBs

    STRONG MAN CORE

    4 rounds
    10 ground to shoulder with med ball 25KG
    6 pull ups
    60s plank

    PM: Run PKJ to Family Home – Zone 2
    44mins | 5.46KM | 127BPM

  • 032825

    Run to gym

    Superset 3-2-1-3-2-1
    Deadlift – 80-85-90-85-90-95
    Push Press – 50-55-60-55-60-65(f)-65(f)

    Run 10mins
    1.6KM Time Trial (Not Max) 7:10 | 158 BPM
    Walk back home

  • 031525

    Front Squat 5-3-1-5-3-1 @ 57-65-75-62-67-77(f)

    4R (using 40kg sandbag)
    6 Ground to Shoulder
    12 Reverse Lunges (front loaded)
    24m Front Load Carry

    (did 3 rounds only)

    100 Russian Twists (L1,R2,L3,R4)
    (20 push ups + 10 Pulls Ups every break) Broke once

    1.6K Row cooldown

  • 031125

    Deadlift 5-3-1-5-3-1 @82-87-102-90-95-107

    Push Press 3-2-1-3-2-1 @50-55-60-55-60-65

    20min AMRAP
    10m Sled Push @10KG
    15 Ass Bike Cals
    20 Alt DB Snatch 15KG
    6R +10m

    PM – 30min Zone 2 Recovery Run

  • 030625

    1.6km warm up run

    Front Squat 5-3-1-5-3-1 @ 55,62,72,61,66,75kg

    4R:
    20s weighted front rack march
    25m sled pull @100kg

    100 back extensions

    1.6km cool down run

  • 030425

    2 rounds
    5/3/1 superset
    Bench press 58,62,65,60,63,67
    Weighted c2b pull up 2.5,5,10,5,7.5,12

    4 rounds for NFT
    12 db shoulder press 8kg
    15 ring rows
    12 db lateral raises 5kg
    12 barbell upright rows 10kg

    4x15s front rack weight hold @75,95,95,95kg

  • 010325

    Deadlift 3-2-1-3-2-1 @80-90-100-85-95-105

    3R for quality:
    8 Single leg contra lateral DL /leg @10kg db
    8 bench step up /leg @15kg plate
    8 Slow tempo calf raises

    5R of:
    1min thrusters @14,14,14,12,14
    1min burpees box jump over 24” @11,11,11,9,8
    90s rest

  • 022625

    Ran to gym

    Front Squat 5-3-1-5-3-1 @50,60,70,60,75,72.5

    4R:
    10 DB RDL (25KG DBs, 1st Round 20KG)
    15 Back Extension (1x 10KG plate)
    20 Reverse DB Lunges (12.5KG DBs)

    3R:
    15 Toes To Bar
    30 Russian Twist – 5KG Med Ball