Dennis WODS 2.0

Blog

  • 122425

    E4MOM 4R:
    9 Front Squat @ 70% @42KG
    10 Glute Bridge @20KG

    4 x 10 Bulgarian Split Squat @12KG KBs

    EMOM 4R of
    60s 16 Push Ups
    60s 12 Barbell Row @30KG
    60s 10 Arnold Press @10KG
    60s 8 Banded Pull Up

  • 122325

    35 Min Recovery Run | 4.6KM | 117BPM | 163spm | 7:54/km

  • 122225

    Accumulate 300 Cal on the Ski
    Every 2 Mins do 8 KB swing @16kg + 10 Sandbag Lunges @10kg

    43:29

  • 122125

    2R of:
    500m Run
    20m Sled Push @200KG
    500m Run
    40m BBJ
    500m Run
    20m Sled Pull @150KG
    500m Run
    50m Sandbag Lunges @30kg
    500m Run
    50 Wall Balls @9kg

  • 122025

    20 Min Zone 2 Run

    Running Drills then:-

    2R of
    7 x 30s On : 30s Off @

    4:17, 3:59, 3:49,3:56, 3:50, 3:53, 3:53/km
    then
    3:40, 3:54, 4:00, 3:58, 3:54, 3:58, 3:50/km

    *5min Walk Between 1st and 2nd Round

    5min Cooldown Run

  • 121925

    Interval Row 14 x 20s | 40s Off – All 6 cals, Except 2 5 Cals

    15-12-9 of:
    Man Makers @ 15kg
    Wall Walks

    Scaled down to
    15-9:
    Man Makers @ 15kg
    Wall Walks – just 45 degrees
    18:50

  • 121725

    E4MOM
    12 Front Squat @40KG
    15 Glute Bridge

    Bulgarian Split Squat 4×8 @12KG KBs

    5R:
    10 Bench Press @17.5KG DBs
    10 1 Arm Row @20KG

    Finisher
    30 Strict Pull Up
    Every break 5 DB Press @12.5KG

    8:02

  • 121525

    65min Zone 2 Run
    *Every 10mins, Accelerate for 30seconds

    10.81KM | 139BPM | 172SPM | 6:01/km

  • 121425

    AM:
    Easy 25min Bike @84BPM



    PM:
    Chipper

    60 cal row
    60 KB swing @ 24kg
    60m sled push @165kg
    60m farmers carry @32kg
    60 wall balls @9kg
    60m farmers carry @32kg
    60m sled pull @165kg
    60 kb swing @24kg
    60 cal row

    42:13

  • 121125

    Running Day

    20min zone 2
    Run Drills

    6R of:
    Run 30s on: 30s Off (v02max)
    3:12, 3:22, 3:25, 3:25, 3:43,3:19/km

    5 Min Walk

    6R of:
    Run 30s on: 30s Off (v02max)
    3:10, 3:29, 3:30,3:40,3:39, 3:36/km

    5min easy run