Dennis WODS 2.0

Blog

  • 031025

    90Min indoor Bike Ride (60-70% HR)

    107BPM Average

  • 030925

    Compromised Running
    3R of:
    25 Walking Lunges/Leg
    30 Squats
    400m~ Run

  • 030825

    Warm up
    5 rounds
    5 pull ups
    10 push-ups

    Superset 5-3-1-5-3-1
    Bench Press 60-63-67-62-65-70
    Weighted Pull Ups 5-7.5-15-7.5-12.5-20(just lower chin)

    4 ROUNDS FOR NFT
    12 DB pullovers @12.5KG
    12 DB pec flys @7.5KG
    12 DB reverse flys @5KG

    1000m Ski Erg Max Effort 4:17.1 (2:08.5/500m, 49S/M, 867Cals/HR)
    3min Rest

    4 rounds
    2:30 Ski 500m
    1:30 Rest

    Later
    4 rounds
    2:30 Work (Ski 500m, Reminder time Russian KB Swing @24KG)
    1:30 Rest

  • 030725

    30min indoor run zone 2

    30min indoor rowing high zone 2

  • 030625

    1.6km warm up run

    Front Squat 5-3-1-5-3-1 @ 55,62,72,61,66,75kg

    4R:
    20s weighted front rack march
    25m sled pull @100kg

    100 back extensions

    1.6km cool down run

  • 030525

    4x8min tempo run
    2min rest btw rounds
    Average 5:07/KM

  • 030425

    2 rounds
    5/3/1 superset
    Bench press 58,62,65,60,63,67
    Weighted c2b pull up 2.5,5,10,5,7.5,12

    4 rounds for NFT
    12 db shoulder press 8kg
    15 ring rows
    12 db lateral raises 5kg
    12 barbell upright rows 10kg

    4x15s front rack weight hold @75,95,95,95kg

  • 030325

    60min 60-70% HR Run

    175 SPM | 110BPM | 8:42/KM | 6.9KM

  • 030225

    Beep Test – did up to 6.

    then:-

    Partner WOD with Dee-Lyn

    Accumulate 5000m

    1000m Ski, top of the minute 5 Box Jumps
    1000m Row, top of the minute 6 Burpees
    1000m Assault Bike, top of the minute 7 Wall alls
    1000m Ski, top of the minute 8 Lunges
    1000m Run, top of the minute 8 Lunges

  • 010325

    Deadlift 3-2-1-3-2-1 @80-90-100-85-95-105

    3R for quality:
    8 Single leg contra lateral DL /leg @10kg db
    8 bench step up /leg @15kg plate
    8 Slow tempo calf raises

    5R of:
    1min thrusters @14,14,14,12,14
    1min burpees box jump over 24” @11,11,11,9,8
    90s rest