Dennis WODS 2.0

Blog

  • 021026

    30 Min Easy Biking | 118BPM

  • 021226

    Back Squat 3×3 @70kg
    Bench Press 3×3 @60kg
    Weighted Pull Up 3×3 @10KG
    Machine Press 5×5 @20kg/side
    Bent over DB Row 3×[email protected]
    Nordic Curl 3×6
    Tibialis Curl 3x 8.5kg @20,18,12

  • 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

  • 020926

    15min Zone 2 Run
    Warm Up Drills
    10R of 40s On: 40s Off | (avg 4-4:35/km pace)
    5min Walk
    10R of 40s On: 40s Off | (avg 3:52-4:17/km pace)

  • 020826

    AM – Run Club 5k Pacing Pace 8 Group

    PM – 10KM Easy Run
    58:07 | 177SPM | 137BPM | 5:48/km

  • 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

  • 020526

    70Min Zone 2 Run | 11.54KM | 6:04/km | 132BPM | 184SPM

  • 020426

    5R Of:
    3 Front Squat 85% (52kg)
    12 Cyclist Squat 30KG

    3R:
    Max Pull Ups 8,7,6
    Max Banded Pull Up (Red band) 8,7,5

    3R
    20 20KG Bench Press
    Max Push Ups 12,10,10

  • 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++

  • 020126

    Run Club Week 5/6

    Paced by Eevan

    4R 7min On: 3min Off: 4:33 Pace |147-152avg HR | 226 watt avg | 186SPM