Dennis WODS 2.0

Category: WOD

  • 021126

    WOD at Morph KLGCC

    8min x 5 zones

    Zone 1
    250m Ski
    15 Ball Slam @10kg

    Zone 2
    250m Row
    15 KBs Deadlift @24kg

    Zone 3
    600m Bike
    50m Sled Push

    Zone 4
    10m x 10 Shuttle Run
    25 Wall Ball
    15 Lunges @20kg

    Zone 5
    250m Run
    15 Burpee Box Overs

    150BPM Average

    PM:
    6KM Easy Run | 6:46/kmg | 120BPM

  • 020626

    E6MOM 4R:
    60s Bear Crawl
    60s Sled Push 100kg
    60s Sled Pull 100kg
    then:-
    10 Tempo Goblet Squat 16kg
    8 DB Bent over Row 17.5kg
    8 KB Forward Lunge 17.5kg

    Accumulate 110cals on airbike
    Top of every 2mins
    4 Burpee Broad Jump
    8 Wall Ball 6kg

  • 020226

    EMOM6M
    1 High Box Jump

    E3M 12Min
    3 Broad Jump (Reset every rep)
    8 Pylo Push Ups

    For Time (24Min Cap)
    1000m Row
    100 Wall Ball 6kg
    80 DB Snatch 12.5kg
    60 Box Jump Overs
    40 Strict Pull Ups (with Band)
    20 Burpees

    *Ended on 12 Strict Pull Ups

    Straight into

    AMRAP 12
    10 Cal Row
    10 Barbell Push Press 40kg
    10 Ring Row
    10 American KB Swing 24kg

    3R++

  • 013126

    5R of:
    15m Sled Push 150kg
    15m Sled Pull 100Kg
    8 Goblet Squat 16kg
    10 Push Ups

    Every 5 Min 5 Rounds:
    3:30 Bike RPE3
    10 Dumbbell Deadlift 2×12.5kg
    10 Dumbbell Push Press 2×12.5kg
    10 Inverted Row

  • 013026

    21-15-9 of:
    Deadlift @60kg
    AirBike Cals

    5:28

    AMRAP 8 of:
    10 Burpee Pull Ups
    15 Box Jump Overs
    20 Sandbag Lunges 25kg

    3R+ 10 +1

  • 012626

    EMOM6M – 1 high box jump

    Worked up to 30inch + 25Kg plate+ 10kg plate x 2 + 5kg plate

    E3MOM 4R:
    3 Broad Jump
    8 Explosive Push Ups

    40Min AMRAP of:
    40c Ski
    20 KB Sumo DL High Pull @24KG
    15 Wall Ball 9kg
    10 Burpee Broad Jump – 2m Jumps
    20 Sandbag Lunges – 25KG SB
    10 Hand Release Push Ups

    4R+40+8


    Accumulate 50 Plank Foot Taps (each leg)

  • 012426

    For time of:
    30 Cal Air Bike
    15 Thrusters 30KG
    20 Cal Air Bike
    10 Burpee Box Jump Overs 24″
    10 Cal Air Bike
    5 Thrusters 50KG

    Time: 8min 14s


    WOD2
    E3MOM 4R:
    15 Wall Ball 9kg
    12 Box Jump 24″
    5 Deadlift 80KG

  • 011726

    21-15-9 of
    Cal Row
    Burpee over Rower
    Time: 5:48


    E3.5MOM 4R of:
    13 cal Bike
    10 Wall Ball 9kg
    10 Pylo Lunges

    3R of:
    15 Mountain Climbers
    15 Russian Twist 24KG
    30s Hollow Hold
    60s Rest

  • 011226

    10 Min to find high box Jump of the day

    E3MOM for 3R
    3 Depth Jump 20inch”
    8 Pylo Push Up

    E6MOM for 8 Rounds (Alt between A and B)

    A.
    12 KB Deadlift 32kg
    12 Burpee Pull Up
    12 Cal AirBike
    30 Wall Ball 6kg

    B.
    10 KB Russian Swing 32KG
    12 Push Ups
    12 Cal Airbike
    15 Wall Ball 9KG

  • 011026

    Row Intervals 16 x20s On: 40s Off (Mainly 6 cals. 4 7 cals, last one 8 cals)

    21-15-9:
    Row Cals
    Burpee Over Rower
    KB Swing @16KG

    6:48