Dennis WODS 2.0

Blog

  • 061725

    30 Min Recovery Swim

  • 061525

    AM: 15kM PJ Run – 1:34:18 | 6:17/km | 175SPM


    PM:
    In teams of 2, E2MOM (YGIG format) with Michael

    6 Rounds of:
    A. 2min – Ski (20-30 cals)
    B. 2min – Burpee Plate Hops 20Reps
    C. 2min – Row (20-30 cals)
    D. 2min – Sled Push (increase weight every 10mins) 100,125,125,150,150,175KG

    Once finish
    Run 500m, 50 squats + 50 lunges (L+R =1) & run 500m.

  • 061425

    6×5 bench press @ 61kg
    5×10 kg Barbell press @30kg
    5×8 Pull Ups
    5×10 Barbell row @40KG

  • 061325

    7KM Zone 2 Run
    Got out of zone 2 a little too much
    47:34 | 6:47/km | 134BPM | 177SPM

  • 061125

    4×4 Ski Erg @51-53 Cals/ Round

  • 061025

    Barbell complex – 6 sets
    1 power clean/1 front squat/ 1 push press @40-45-50-55-60-65

    4R NFT:
    12 DB RLD @25KG
    10 DB Split Squat (5/leg)
    10 Back Extensions @10KG

  • 060925

    5K Zone 2 Run | 33:34 | 132BPM | 6:42/KM | 179SPM

  • 060825

    20m EMOM of:
    60s 8 Goblet reverse lunges @25KG
    60s 25 Suitcase March @25KG

    5R of:
    2min On: 2min Off
    25 Cals on the Machines (Bike, Row, Row, Ski Ski)
    Remainder Time Shoulder To Overhead @30KG Barbell

  • 060725

    Superset
    Bench press 6×5 @ 60KG
    5 reps Pull up @10KG

    3R of:
    20 goblet squats @ 25kg

    Pair up to complete 5k ski
    Swap every 500m (Damper 10,8,6,4,2)
    2:15/500m

  • 060525

    95min Zone 2 Run 12.67KM | 130BPM | 7:30/km Pace | 179SPM