Dennis WODS 2.0

122824

30 min Zone 2 Run
4.6KM | 6:31/km pace | 4.6KM | 186 spm

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Hang Power Clean 5 Reps – Worked up to 60kg

Accessory Work:
DB Rows 3×10 @20kg
Landmine Press 25kg x 15, 30kg x 12, 30kg x 11
Explosive Push Ups @20kg plate @10,9,8

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30Min Zone 2 Run

4.64km | 6:27/KM pace | 182SPM (Worked on getting 180 SPM)

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10min warm up

10R of:
60s Sprint
60s Recovery Run

Total: 5.24KM | 5:43/km (including warm up)

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2k Row Warm Up

20Min EMOM
60s Sprint (40s)
60s 5 Front Squat @40KG (50s)
60s Burpee Broad Jump (50s)
60s Rest

3R
Max Reps – Tri Ext
10 30″ Box Jump
10 Toes To Bar

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70min Easy Run @ Gurney Bay

8.09km | 107BPM | 8’39”/km

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Quick chest, shoulder and power 30min workout

3 sets of db flat bench

3 sets of seated db shoulder press

Few sets of DB swing to press up to 17.5kg dbs

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2k Row Warm Up

21Min EMOM
60s 55KM Deadlift @15(45kg),10,10,10,10,10,10
60s Wall Ball 6kg 15(all rounds)
60s 10 Cal Ski (10 cals all rounds)

3R:
Max Tri Ext (Cable)
Max Inverted Row
60s Plank

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30min Run Test – 5.71KM | 5’15″/KM Pace | 153BPM
Improvement since last 30min test Sept 11th – 5.34KM