Dennis WODS 2.0

Category: WOD

  • 081526

    Technique Work – Walking Lunges & Wall Ball

    Benchmark:

    A. Walking Lunges 100m – For Time @ 3:36 30KG

    5min Rest

    B. 5 Rounds of 1min Wall Ball, 1 Min rest – 15 Wall Ball 9KG

    4 Rounds of:

    60s – Cal Ski – 12C

    60s – Wall Ball – 13 @ 9KG

    60s – Box Jump / Box Step Up @17 @ 24″

    60s Rest

  • 081026

    40 Min AMRAP of:

    40min AMRAP of:
    400m Run
    15 Wall Balls
    400m Ski / Row *alternating
    400m Run
    20m Walking Lunges
    400m Ski / Row *alternating

    3R + 400+15+400 @ 30KG SB + 9KG WB

  • 071126

    3 Rounds of:
    20 DB Cleans @10KG DBs
    20 Cal Ski
    20 DB Push press @10KG
    20 Cal Bike
    20m [1 Squat + 1 Lunge] @10kg
    20 Cal Row

    32:09

  • 060326

    Paced Hailey for her workout. Easy pace for me

  • 053026

    Round 1
    800 m Run @ Race Pace
    250 m Ski @ Fast Pace
    30-second rest
    250 m Ski @ Fast Pace
    400 m Run
    Rest 60 seconds

    Round 2
    800 m Run @ Race Pace
    12 m Sled Push
    30-second rest
    12 m Sled Push
    400 m Run
    Rest 60 seconds

    Round 3
    800 m Run @ Race Pace
    12 m Sled Push
    30-second rest
    12 m Sled Push
    400 m Run
    Rest 60 seconds

    Round 4
    800 m Run @ Race Pace
    5 Burpee Broad Jumps
    10-second rest
    5 Burpee Broad Jumps
    10-second rest
    12 m Sled Push
    400 m Run

    39:40

  • 052326

    Round 1
    400 m Run @ Race Pace
    250 m Ski @ Fast Pace
    30-second rest
    250 m Ski @ Fast Pace
    400 m Run
    Rest 60 seconds

    Round 2
    400 m Run @ Race Pace
    12 m Sled Push
    30-second rest
    12 m Sled Push
    400 m Run
    Rest 60 seconds

    Round 3
    400 m Run @ Race Pace
    12 m Sled Push
    30-second rest
    12 m Sled Push
    400 m Run
    Rest 60 seconds

    Round 4
    400 m Run @ Race Pace
    5 Burpee Broad Jumps
    10-second rest
    5 Burpee Broad Jumps
    10-second rest
    12 m Sled Push
    400 m Run

  • 051826

    A1. 1 Leg RDL 3×10 15KG
    B1. Bench Press 3×5 55KG
    b2. Weighted Chin Ups 10/8/6/4 (cant remember weight

    2 Rounds:
    50 m Sled Push (125KG)
    Rest 2 minutes between rounds

    15 Minute EMOM
    Minute 1: 10-15 Cal Ski – 10C
    Minute 2: 8-10 Burpee Broad Jumps – 10M
    Minute 3: 20-25 Wall Balls – 10 Wall balls

  • 032826

    35min Indoor Bike
    then 6 rounds of:
    5min Row
    5min Ski

    130BPM

  • 032726

    Sled Push work up to 150kg 20m

    16m EMOM of
    12 cal Ski
    15 Wall ball
    20m Sandbag lunges
    60s rest


  • 032526

    Training Peng & Marco at backyard

    5R
    12.5m sled pull @100,105,110,115,120
    500m run
    1-2m rest

    8R x 500m Ski – avg 2:32/500m