Dennis WODS 2.0

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  • 042725

    30s hard row/ 30s rest – for time

    – Try to complete 5000m in under 30 minutes
    – Completely stop rowing during rest

    35 Rounds | 146 BPM

  • 042625

    Team WOD with JH and Dencyl

    Station 1:
    300m SkiErg

    Station 2:
    12 Sandbag Ground-to-Overhead (alt)
    18 Box Jump Overs (alt)
    24 KB Goblet Squats (alt)
    24 Cal Row (12cals , 12cals)

    Order:
    Partner A,B,C

    Station 1 – A,B,C,A,B,C

    Station 2 – B+C, A+C, A+B, B+C, A+C, A+B

  • 042525

    90 minute long run

    – Keep the pace at 70-80%
    – For the last 10 minutes go hard as you can run. This should be held at your interval pace if you can manage it.

    Ran 1:17:48 only. No nutrition so was dropping pace and ab started to hurt

    Distance 12.63KM | 6:10/km pace | 179 SPM | 142 BPM

  • 042425

    50 Min Zone 2 Run
    7.55KM | 6:38/KM Pace | 131BPM | 178 SPM

  • 042325

    4R Warm Up:
    12 DB Press @7.5KG
    15 Inverted Row
    20 BW Glute Bridge

    Deadlift 3-2-1-3-2-1 @90-95-100-95-100-105

    Push Press 3-2-1-3-2-1- @57-61-65-51-65(1)-67

    20-30-40-50-40-30-20 Wall Balls
    45S Sprint between rounds at 4:30

    Stopped after the run after 50 Wall Balls 17:41

  • 042225

    45min Indoor Bike Zone 2 – 118BPM

  • 042125

    56min Rucking with 6KG Backpack 12:03/km pace 82BPM

  • 042025

    3-2-1-3-2-1
    Superset Bench Press 61,66,70,65,70(1), 70(f)
    Weighted Pull up 10,15,20,13,17.5,20.5

    4R:
    15 Dips
    15 Shrugs @30KG DB


    Tristan
    2 minutes work/ 1 minute rest
    Repeat 4 times
    7 deadlift 80KG @12,8,4,16
    14 cal ski erg

    1. Max burpees with the remaining time
    2. On your last rounds increase your work time limit to 3 minutes

  • 041925

    80min Zone 2 Run |12KM | 131BPM |177 SPM | 6:41/km Pace

  • 041825

    Front Squat 3×3 @67KG

    4R
    5 L sit Pull Up (Tucked)
    6-8 1 Leg Back Extension Per Leg
    20 Back Extensions

    4R
    50m Zercher march @60KG
    50m sled push @100KG
    50m single arm farmer carry (each side) @20KG