Dennis WODS 2.0

Blog

  • 010226

    15 Min Easy Run

    Few Mins of Drills then

    9R of 30s On: 30s Slow (3:28 – 3:58/km)

    5 min Walk

    9R of 30s On: 30s Slow (3:35-3:51/km)

    5min Easy Run

  • 010126

    Row Intervals 15 x 20s on : 30s Off. All 6 Cals except 4 rounds 5 Cals

    E3MOM for 4 Rounds
    8 Burpee over Bar
    12 Wall Ball @9KG
    12 Cal Row

  • 123025

    4MOM 4Rounds of:
    7 Front Squat @75% @45KG
    10 Glute bridge @20kg plate

    4×10 Forward Lunges @ 2DB Front Rack @15KG DBs

    16m emom of
    16 Push Ups
    16 Bent over barbell row @30kg
    11 Arnold Press @10KG
    8 Banded Pull Ups

  • 122925

    60min Zone 2 Run | 9.89KM | 141BPM | 6:04/km | 181SPM

  • 122825

    4 Rounds For time:

    25 Wall Balls 9kg
    10 burpee pull ups
    25KB Swings @16kg
    25m sandbag lunges @30kg
    50m Farmers Carry @24kg KBs

    37:30 | 146BPM

  • 022625

    45 min easy run

    Did 15 min indoor because it was raining then 30mins outdoors.

    Outdoor run 30 mins | 5.28KM | 182SPM | 5:41/km | 138BPM

  • 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