Dennis WODS 2.0

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  • 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

  • 012926

    30min Run | 4.94km | 6:04/km | 183spm | 131bpm

  • 012826

    5R of:
    3 Front Squat @50KG
    10 Cyclist Squat @30kg

    21-15-9 of:
    Inverted Row (Legs on Bench)
    17.5KG Bench press

    21-15-9 of:
    Pendley Row 35KG
    Hand Release Push Ups

  • 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)

  • 012526

    AM:
    Run Club Week 5/6

    800m Run Pace 5
    3min rest
    400m run Pace 5
    2.5min rest
    400m run Pace 5
    2.5min rest
    200m run Pace 3-3.2
    2min rest

    Repeated 200m for 5-6x

    PM:
    70min Zone 2 Run | 11.75KM | 180SPM | 134BPM | 5.58/km

  • 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

  • 012326

    30 Min C2 Bike – 110BPM

    *coached clients*
    then:-

    45 Min C2 Bike – 122BPM

  • 012226

    15min Run
    Running Drills

    8R of: 40s Run : 40s Jog

    5Min Walk

    8R of: 40s Run : 40s Jog

    5 min cool down run

  • 012126

    4R of:
    6 Front Squat 75% 47KG
    8 cyclist squat 30kg DB

    21-15-9 of (for quality)
    Strict Pull Up
    40kg Bench Press

    15-12-9 (for quality) of:
    Bent over barbell row 40kg
    Bench Dips