Dennis WODS 2.0

Category: WOD

  • 110425

    3 Rounds of:
    6min Bike
    6min Row
    5min AMRAP:
    21 KB Deadlift @24KG KBs
    5 Wall Walks

    Zone 2 Intensity

  • 103125

    3 Rounds of:
    6 min Ski
    6 min Row
    5mins AMRAP:
    5 Pull Up (Kip)
    10 Push Ups
    15 Squats

    RPE3

  • 102625

    5R of 5min Amrap
    10 Deadlift @70KG
    8 Burpee Broad Jump
    6 Manmakers @15kg DBs
    4 Strict Pull up

    *3min rest between rounds

  • 102225

    5 Mins of Row

    then:


    5R of:
    60s Wall Ball – 30% of test | 13
    60s Burpee Ball Jump – 30% of test | 13m
    60s Wall Ball – 45% of test | 19
    60s Burpee Ball Jump – 50% of test | 19m
    2min Rest

  • 101825

    Every 7 Min for 56Mins Alt. btw A & B

    A. 30 Cal Row
    15 Burpee
    15 Wall Ball

    B. 30 Cal Ski
    10 Burpee Broad Jump
    20m Walking Lunges 20kg

    *Go hard then rest

  • 101725

    5 Mins of Row

    then:


    5R of:
    60s Wall Ball – 30% of test | 13
    60s Burpee Ball Jump – 30% of test | 13m
    60s Wall Ball – 45% of test | 19
    60s Burpee Ball Jump – 50% of test | 19m (last one 18m)
    2min Rest

  • 101425

    A. Warm up 9min EMOM
    10 Burpees
    8 Box Step Ups
    6 Jumping Lunges

    B. Prep
    2R of:
    5 Wall Ball
    10 Sand Bag Lunges
    10 KB Deadlift @24KG
    5 Burpee Broad Jump

    C. Engine Check
    2 Min Burpee Broad Jump – 41m
    3min Rest
    2 Min Sandbag Lunges – 51m
    3min Rest
    2 Min Farmers Carry – 160m
    3min Rest
    2 Min Wall Ball – 42

    * Race Weight

  • 083025

    3x20m Sled Push 135,150
    3x20m Sled Pull 90,100,110

    16m EMOM
    60s Double Unders – 55
    60s Walking Lunges 25KG – 17 meters
    60s Burpee Broad Jump 17 meters
    60s Rest

  • 082725

    Zercher Reverse Lunges 12-8-6-4 @40,50,55,62KG

    Weighted Pull Ups 10-8-6-4 @ BW, 5KG, 7KG, 11KG

    Row 11 Rounds x 500m *60s rest btw rounds
    Average 2:03:4/500m

  • 082325

    4 x 15m sled push – worked up to 175kg
    4 x 15m sled pull – worked up to 115kg

    16 min EMOM
    60s row @ 14c
    60s wall ball @ 15
    60s box step up @ 15
    60s rest