Dennis WODS 2.0

Blog

  • 072025

    AM:
    5K Zone 2 Run – 35:21 | 7:03/km | 182SPM | 116BPM

    PM:
    50Min EMOM:
    60s Ski 12-10c
    60s Row 12-10c
    60s Squat Thrusts 25
    60s 10m Sled Push (increase weight 5kg every Round 70,75,80,85,90,95,100,105,110,115)

    143BPM Avg HR

  • 071925

    Bench Press work to heavy single – 72.5KG

    5×5 Pull Ups

    4R of:
    8 DB Press @15KG *last round 6
    8 Bent Over DB Row @22.5KG
    8 Plate Shrugs @25KG

  • 071825

    Power Clean & Jerk work u to heavy single – 73KG

    Hang Snatch work up to heavy single – 43KG

    Box Squat 3×3 @70KG

  • 071725

    Zercher Reverse Lunges 3×6 @50kg
    Bench Press 3×3 @60kg
    Shoulder Strength using Macebell
    China Rows 3×8 @40kg

  • 071625

    5KM Zone 2 | 37:22 | 7:29/km | 117BPM | 181SPM

  • 071525

    Box Squat 3×5 @80KG
    Romanian Deadlift 3×10 @ 70KG

    WOD

    25 Cal Ski

    2R:
    50 Squat Thrusts
    70m Mule
    40m Sled Push + Sled Pull (Alt 10m’s)


    Buyout:
    25 Cal Ski

    Finisher:
    100 Squat Thrusts
    100 Russian Twists
    *Evertime Break, 3 Pull Ups.

    6 Breaks total.

  • 071425

    60mins Zone 2 Run | 7.69KM | 7:48/km | 121BPM | 180SPM

  • 071325

    Redline Simulation Mens Doubles With Jason – 31mins +

  • 071225

    Bench Press 3×5@60KG
    *Superset 5 Pull Ups

    Press 5×3 @40KG

    Barbell rows 5×10@40KG

  • 071125

    60m EMOM
    60s Ski 11cals for 15mins, then 10cals for 15mins
    60s Row 11cals for 15mins, then 10cals for 15mins
    60s 10m Sled Push 55,75,95 (increase every 10mins)

    Only managed 30mins. 11 cals is insane. Went too hard.