Dennis WODS 2.0

Category: WOD

  • 070325

    3 rounds NFT

    8 hip thruster @100KG
    8 staggered leg trap bar deadlift/leg @60kg
    8 slow tempo calf raises @40kg

    5R of:
    30 Cal Ski
    30 Wall Balls
    60s rest
    Time: 26:06

  • 062825

    3 Rounds
    Max effort weighted dips @10R @15KG Weighted
    Max effort weighted chin ups @2R @15KG Weighted

    3 rounds
    15 Push Ups
    15 DB lateral raises @5KG
    15 Reverse Bb Row

    4x 20M Sled Pull @70,90,110,125KG
    80M Sled Pull (Using Arms only) @60kg

    WOD:
    27 Burpee Over Box 24″
    800m Run
    21 Burpee Over Box 24″
    100m Walking Lunges @20KG
    800m Run
    75m Walking Lunges @20KG
    800m Run
    50m Walking Lunges @20KG

    Time: 35:44

  • 062225

    EMOM for 20mins (45s ON, 15s OFF)
    A Med Ball Pass + Burpee
    B ski
    C farmers carry
    D bike
    E squat thrusts

    3 Min Break

    EMOM for 20mins (45s ON, 15s OFF)
    A Mule
    B row
    C shuttle runs
    D russian twist
    E squat thrusts

    60s rest

    Death By Devil Press (E30s for 8mins) – Worked up to 5, then 2 all the way for 8 mins

  • 061925

    3×8 Hip Thrust @75KG
    3×8 1 leg trap bar dl @50kg
    3×8 Slow tempo calve raises @40KG

    5x 90s On: 90s Off
    18 Cal Row + Max TTB – 5-7 Reps

    Reverse Zercher Lunges 12-10-8-6-4 @35, 40, 45, 50, 55

  • 061825

    Gym with Jason Tan at Optimum Fit

    Press 5-3-1-5-3-1-5-3-1 @
    45,50,55,35,40,45,35,40,45

    Chinese Rows 6×5 @ 45KG

    5R of:
    12 T-Bar Rows
    12 BW Dips

    4R of:
    Shoulder Flys and Decline Chest Fly

    WOD:
    4R of:
    10 Squat @20KG Sandbag
    10m Lunges @20KG Sandbag
    10 Deadball Burpee @20kg Ball

    11:43. *Thought I did 5 Rounds. But only did 4.

  • 060725

    Superset
    Bench press 6×5 @ 60KG
    5 reps Pull up @10KG

    3R of:
    20 goblet squats @ 25kg

    Pair up to complete 5k ski
    Swap every 500m (Damper 10,8,6,4,2)
    2:15/500m

  • 053125

    Bench Press 5×6 @56,58,58,58,58
    Super Set 5 Pull Ups @10KG

    Press 5×5 @35KG
    Push Press 3×3 @50,55,58

    WOD
    20min EMOM:
    All 1 Arm (Alt every min)
    5 KB Snatch
    5 KB Squat
    5 KB Clean
    5 KB Push press
    @12KG DB

  • 052525

    AM:
    45min Zone 1-2 Bike |128 BPM

    PM:
    3R of:
    60s Ski Erg
    60s Rest
    60s Deadball Throw
    60s Rest
    60s Farmers Carry
    60s Rest
    60s Mountain Climber Slider
    60s Rest

    5Min Rest

    3R of:
    60s Sled Pull
    60s Rest
    60s Shuttle Runs
    60s Rest
    60s 5 Squat + 5m Lunges @25KG
    60s Rest
    60s 12KG Russian Twist
    60s Rest

  • 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

  • 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