Dennis WODS 2.0

Blog

  • 012026

    60 min zone 2 run
    9.94km | 6:02/km | 175spm | 134bpm

  • 011826

    Group Run Pacer
    3R of:
    10min Run @8/km
    2min Walk

  • 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

  • 011626

    40 Min Zone 2 Run (Indoor) | 6.69km | 5:59/km | 137BPM

  • 011426

    E4MOM 5R
    5 Front Squat @75% @47KG
    7/7 Single Leg Hip Thrust on Bench

    E4MOM 3R
    6 Cyclist Squat 30KG DB
    12 Barbell Good Morning 20KG

    E3.5MoM 3R
    10 DB Bench 16kg
    1o 1 Arm DB Row 26KG

  • 011326

    40 Min Zone 2 Run
    6.39KM | 171SPM | 137SPM | 6:16/km

  • 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

  • 011126

    Run Club Group Run – Zone 1 – 4.73km

  • 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

  • 010826

    15 Min Easy Run

    Few Mins of Drills then

    10R of 30s On: 30s Slow (3:45 – 4/km)

    5 min Walk

    10R of 30s On: 30s Slow (3:326-4:02/km)

    3min Easy Run

    *Difficult. Not enough recovery