Dennis WODS 2.0

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  • 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

  • 062725

    AM
    75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPM

    PM
    10K Row – Slowly Increasing HR to 142BPM last 2KM

  • 062625

    1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,68(missed push press)

    4 rounds for NFT:
    10 DB RDL @22KG DBs
    10 split db split squats (5 each side) @16KG DBs
    20 back extensions @20KG BB

    5R of:
    5 Power Cleans @40KG
    5 Front Squats @40KG

  • 062525

    8x4min Tempo Run
    1Min Rest Btw Runs
    4:39, 4:40, 4:42, 4:47/KM

    Only did 4 rounds. Need to run slower.

  • 062325

    Run – 70min Negative Splits every 10mins

    Did only 60mins |6km/hr speed| 181spm | 138HR | 10.66KM

    6:45, 6:25, 6:00, 5:47, 5:31, 5:26/KM

    Reached threshold pace at 5:30~ too early!

  • 062225

    EMOM for 20mins (45s ON, 15s OFF)
    A Med Ball Pass + Burpee
    B ski
    C farmers carry
    D bike
    E squat thrusts

    3 Min Break

    EMOM for 20mins (45s ON, 15s OFF)
    A Mule
    B row
    C shuttle runs
    D russian twist
    E squat thrusts

    60s rest

    Death By Devil Press (E30s for 8mins) – Worked up to 5, then 2 all the way for 8 mins

  • 062125

    4 rounds:
    Max rep dips at 25% body weight 12,10,10,12
    Max rep chin ups at 25% body weight 3,3,3,3

    4 rounds NFT
    12 db pec fly @12.5KG
    8 single arm db row @28KG
    12 db lateral raises @7.5kg
    8 heavy db shrug @32KG

    4x15s Rack Hold – work up to 110KG

  • 062025

    50 min Recovery Run |6.11KM | 8:11/KM speed| 177 SPM | 122BPM

  • 061925

    3×8 Hip Thrust @75KG
    3×8 1 leg trap bar dl @50kg
    3×8 Slow tempo calve raises @40KG

    5x 90s On: 90s Off
    18 Cal Row + Max TTB – 5-7 Reps

    Reverse Zercher Lunges 12-10-8-6-4 @35, 40, 45, 50, 55

  • 061825

    Gym with Jason Tan at Optimum Fit

    Press 5-3-1-5-3-1-5-3-1 @
    45,50,55,35,40,45,35,40,45

    Chinese Rows 6×5 @ 45KG

    5R of:
    12 T-Bar Rows
    12 BW Dips

    4R of:
    Shoulder Flys and Decline Chest Fly

    WOD:
    4R of:
    10 Squat @20KG Sandbag
    10m Lunges @20KG Sandbag
    10 Deadball Burpee @20kg Ball

    11:43. *Thought I did 5 Rounds. But only did 4.