Dennis WODS 2.0

013025

45Min Amrap of:
750M Run
20 Box Step overs 24″ 20KG
15 Strict Pull Ups
20M Farmers Carry @32.5KG DBs

5R + 750M + 12

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Bench Press
Chinese Rows
Landmine Cleans
Landmine Jerks
Landmine Press

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45Min Easy Run
5.38KM | 8:20/KM | 168 SPM | 110BPM

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50m Sled Push 150KG
1k Run
50m Sled Pull 125KG
500m Run

5R:
10 Cal Ski
12 Push Ups
20 Reverse Lunges @20kg

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30Min Zone 2 – 6:06/KM | 129BPM | 4.93KM |182SPM

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100 cal Row – 8:33
150 Wall Balls @6kg (Everytime break 8 Burpee over Rower) – 20:23

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Hang Power Clean 3×3 @65KG
Bench Press 6×3 @62.5KG

3R
Max Ring Rows – 20,15,15
Max Push Ups – 25,22,20
Max DB RDL @20KG DBs – 15,12,15

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10Min Warm Up Run

14Rounds:-
1Min Fast Run
1Min Slow Run

Total Including Warm Up-
6.6KM | 5:46/km | 171SPM | 147BPM

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82min run – 10.92KM | 7:33/km | 172 SPM | 120BPM

Wanted to do 90mins but foot was hurting

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Bulgarian Split Squat 12-8-6-4 @10kg, 12.5kg, 15kg, 20kg DBs

Chin Ups 10-8-6-4 @10,5+3-6-4

7K Row @ 33.38 |2:24.1/500m |19 s/m

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