Dennis WODS 2.0

Blog

  • 081925

    AM:
    Zercher Squat – Find heavy 3 rep – 65KG
    Zercher Squat 3×3 @60KG

    Romanian Deadlift 3×4 @80KG

    3r of:
    20 Banded good morning
    10 DB Push Press @20KG DBs

    PM:
    30min Treadmill Run | 8:12/km | 117BPM | 3.69KM

  • 081825

    Indoor Bike 60mins |114BPM avg

  • 081625

    Bench Press 3×8 @45KG
    Chin Up Grip Lat Pull Down 3×12 @110lbs
    Seated Press Machine 3×12 @5KG/side
    Seal Row 3×8 @45KG
    Shoulder Strength + Mobility using Clubbell

  • 081325

    2min Max Pull Ups – 25

    100m Walking Lunges @20KG – 4:03

    5min Burpee Plate Hop – 73

  • 081125

    30min Run | 4KM | 7:34/KM | 116BPM | 170SPM

  • 081025

    AM – Group Run! 1 hour 40mins run – 10.41KM | 9:36/km | 120BPM |165SPM

    PM – Dennis Michael Orange vs Dee-Lyn Dencyl Caeser

    12k Ski (60min time cap)

    A. 250m ski
    B. 8 Russian Swings @24kg
    C. 8 Push Press @10KG DBs

    B+C = 8 Partner Sit Up Passes

    1:00:26 vs 1:00:18
    Difference of 8 seconds between 2 teams

  • 080925

    Find a heavy 3 rep Deadlift @105KG

    100 Wall Balls for time – 30 (9kg) + 70 (7kg) 7:55

    5k Row – 22:16
    2:13/500m Speed

  • 080825

    20m Sled Push @100, 115, 125, 135KG

    20m Sled Pull @100, 115, 125KG

    16M EMOM
    60s Row – 13c
    60s Wall Ball – 15
    60s Box Jumps – 15
    60s Rest

  • 080725

    AM
    35min Run | 6:54/km | 125bpm | 174spm | 5.07km

    Got into zone 3 a little too often

    PM:
    30min Treadmill RUN | 3.99KM | 7:32/km | 111BPM | 173SPM

    30min Indoor bike | 117BPM

  • 080625

    45Min Treadmill run | 123BPM | 7:52/km | 180SPM | 5.73KM