Dennis WODS 2.0

Blog

  • 041725

    Warm Up 10min Run

    5x6mins Run @ 4:43, 4:46, 4:49/km
    90s rest

    Only did 3 rounds

  • 041625

    Chest and Back Hypertrophy Day

  • 041525

    100 min zone 2 | 14.76KM | 6:47/km | 129 BPM

  • 041325

    Deadlift 3-2-1-3-2-1 @85-90-95-90-95-100

    Push Press 3-2-1-3-2-1 @55-60-62-60-62-65

    Partner WOD w Dee-Lyn
    6k Row (Total)
    Every 3 Mins buy in:-
    10 Burpee Over Bar + 3 Clean & Jerk @40KG

    Total time: 47:26

  • 041225

    Warm up
    1k Ski
    1k Row

    3-2-1-3-2-1 of
    Bench Press 60,64,68,64,68,71
    Weighted Pull Up 7.5,12.5,20,12.5,20(1 and half reps), 25(f)

    4 rounds for NFT
    12 single arm db shoulder press (
    each arm)
    12 db reverse flys

    4 rounds for NFT
    12-15 ring dips12
    single arm trx rows (each arm)

    100 calorie bike for time – MAX EFFORT: 7mins

    6R:
    2Min on (20 Cal Bike + Max Devil Press @15KG) 3-3-3-3-3-4
    1Min Rest

    PM – 40min Easy Run

  • 041025

    75 Min Run Zone 2 |11.17KM | 178 SPM | 6:43/KM Pace

  • 040925

    Front Squat 3×3 @65KG

    4R of:
    10 Hamstring Curl
    10 DB ATG Split Squat 12.5,10,107.5KG

    4R of:
    15m sled push 170KG
    30m Zercher Walk 48KG
    15m sled pull 170KG
    2 minutes rest between each round

  • 040825

    10min warm up then:-
    5R
    6mins Intervals @4:55/KM
    90s Walk

  • 040625

    60M Run (-ve split every 10mins)

    6:59/km
    6:24/km
    6:03/km
    5:44/km
    5:35/km
    5:11/km

    PM:
    Some sled Pulling and sled drag

  • 040525

    1k Run – Every 250m 15 Push Ups

    3-2-1-3-2-1 of
    Bench Press 62,64,66(assisted),64(2),60,62 *triceps extremely sore going into it
    Weighted Pull Ups6,10,16,10,16,20.5

    5R:
    90s of:
    14 cal bike + Max Thrusters @30kg @5,7,7,7,7
    90s rest

    4x15s Front Rach Hold @90,100,110,120KG

    PM:
    3.5km Run + 1.5km Walk