Dennis WODS 2.0

Blog

  • 051225

    4×4 Ski Erg
    2:13
    2:20
    2:18
    2:18

  • 051125

    AM – 30min Swimming

    PM – 30min Zone 2 Ski Erg 134BPM

    Full Body Bodybuilding – Chest, Shoulder, Back & Hamstring

  • 051025

    30 Min Swim 3:29/KM 98BPM

    Bench Press 6×5 @55KG
    6 BW Pull Ups between sets

    Leg Extension Machine couple of sets

    Did some Echo Bike but stopped because of injury
    Did some ski erg after

  • 050825

    30 Min Ski Erg @131BPM

  • 050525

    Shoulder + Arms Workout at Peng’s
    Finished with Ab Ripper X

  • 050425

    10min Warm Up

    Run Intervals 8R x 4mins
    60s Rest btw rounds
    Round 1 4:33/km
    Round 2 4:0/km
    Round 3 4:37/km
    Round 4 4:40/km

    Abandoned,Struggling to keep pace
    Next time Try for 4:35/KM

    Run cooldown.

  • 050125

    Deadlift 3-2-1-3-2-1 @95-100-105-100-105-110

    Push Press 3-2-1-3-2-1 @57,61,65,61(2),65(2),67

    3R of:
    20 Push Ups
    8 Reverse DB Lunges @12.5KG DBs/leg
    5 Chin Ups

    3 by 100 Chipper
    100 Cal Ski
    100 Walking Lunges @25KG
    100 Wall Ball @7KG
    Time: 23:20

  • 043025

    45min Easy Run | 6.47KM | 6:57/KM | 124BPM | 173SPM

  • 042925

    1KM Warm up run

    Front Squat 3-2-1-3-2-1 @55,60,65,60,65,70

    Bench 3-2-1-3-2-1 @55,60,65,60,65,70

    3R:
    5- L Sit Chin Ups
    10 BB Good Morning (20kg)
    15 TTB

    3R:
    10 Power Clean @45KG
    30 Suitcase March @24KG (15R/15L)

  • 042825

    1.6KM Run Time Trial – 6:55 | 4:19 Pace | 148 BPM | 183SPM