Dennis WODS 2.0

Blog

  • 071025

    AM
    30 Min Run Max Distance – 5.85KM | 153BPM | 5:08/km | 188SPM

    PM
    Box Squat 5×3 @70KG

    Romainan Deadlift 3×3 @80KG

    Mess around with 4KG Clubbell

  • 070825

    1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,67(missed push press)

    4R of:
    10KB Swing @32KG
    15 Belted Squats (Machine) @50KG

    80m Reverse Sled Drag @125KG

    Core Work
    10 GHD Sit Ups (Practice)
    20 TTB
    50 Back Extensions

  • 070725

    30min Zone 1 & 2 Run
    6:29/km | 170SPM | 129BPM 4.63KM

  • 070625

    Redline Mix Doubles Simulation w Dee-Lyn
    32:31 | 149BPM

  • 070525

    Redline Singles Intermediate Simulation @ Savage Gears

    31:46 (Missed 70m of Mule Carry) | 149BPM

  • 070325

    3 rounds NFT

    8 hip thruster @100KG
    8 staggered leg trap bar deadlift/leg @60kg
    8 slow tempo calf raises @40kg

    5R of:
    30 Cal Ski
    30 Wall Balls
    60s rest
    Time: 26:06

  • 070225

    2 Hour Zone 1-2 Run | 7:21/KM | 129 BPM | 16.31KM | 178 BPM

  • 070125

    3×5 Bench Press @60KG
    3×5 Press @40KG

    Zercher Reverse Lunges 12-10-8-6-4 @37,42,47,52,60

  • 062925

    85min Zone 1-2 Assault Bike

  • 062825

    3 Rounds
    Max effort weighted dips @10R @15KG Weighted
    Max effort weighted chin ups @2R @15KG Weighted

    3 rounds
    15 Push Ups
    15 DB lateral raises @5KG
    15 Reverse Bb Row

    4x 20M Sled Pull @70,90,110,125KG
    80M Sled Pull (Using Arms only) @60kg

    WOD:
    27 Burpee Over Box 24″
    800m Run
    21 Burpee Over Box 24″
    100m Walking Lunges @20KG
    800m Run
    75m Walking Lunges @20KG
    800m Run
    50m Walking Lunges @20KG

    Time: 35:44