Dennis WODS 2.0

Blog

  • 091125

    Row 30s: Rest 30s for 5k

    35 mins. Average 1:57.6/500m

  • 091025

    10min Warm up run
    1.6km Run – 6:46 | 4:14/km | 159BPM | 180SPM
    10min Cooldown run

  • 090925

    Warm Up:
    3R:
    20m Row
    10 Glute Bridge/leg
    20 Push Ups

    3×1 Deadlift @110KG
    3×1 Bench Press 70KG

    3R:
    Max Dips 23, 18, 15
    Max Chin Ups 10, 9, 6

    100 Wall Ball @6kg
    50m Burpee Broad Jump
    100 double Unders
    Total: 14min 12s

  • 090825

    30Min Treadmill Run – 3.83KM | 7:51/km | 177SOM | 123BPM

  • 090625

    60min Indoor run – 7.66KM | 7:50/km | 180SPM | 133BPM

  • 090525

    Zercher Reverse Lunges 12-8-6-4 @42, 52, 57, 64kg

    Weighted Pull Ups 10-8-6-4 @ chain only, 5.5, 7.5, 12kg

    Row 12 Rounds x 500m *60s rest btw rounds
    Average: 2:03.3/500m

  • 090425

    Press 3×3 @ 43kg

    Zercher Squat 3×3 @63KG

    Romanian Deadlift 3×3 @83KG

    3R of
    Good Morning 20Kg @ 20
    Push Press x 20Kg dbs @ 12, 11, 10

  • 090325

    30mins Indoor Run | 3.78KM | 7:56/km 131BPM | 176spm

  • 090125

    Savage South Quay opening

    Bench Press 3×3 @63KG

    Wanted to do Romanian Deadlift – but body was tired.

    Concept 2 Bike – Cooldown 30min Bike

  • 083125

    AM:

    90m Run (Stopped after 51mins)
    6.92KM | 7:29/km | 117BPM | 170SPM

    PM:

    Group of 5 person (Michael, Calista, Orange, Dennis, Chin Mun)

    A. 250m Ski
    B. 250m Row
    C. 10× Medball Situps @ 3/4kg
    D. 15× KTB swing @ 24kg
    E. 10× Medball Situps @ 3/4kg
    F. 10× Squat Throw @ 3/4kg
    G. 15× PushPress @ 10kg
    H. 10× Squat Throw @ 4kg

    Capped at 50mins