Dennis WODS 2.0

Blog

  • 021725

    12K Easy Run | 1:32 | 176 SPM | 7:41/KM Pace | 126 BPM

  • 021625

    Work to heavy 10m Sled Push (Unbroken) – 200KG, 225KG Faily

    4×4 Ski Erg (3min Rest) @ 2:15.5/500M

    45 Kneeling KB Drag @8-10KG

  • 021625

    Back Squat 3×12 @60KG

    Row 11R x500m | 60s Rest Btw sets: 2:06.6/500m

    50 Kneeling Around The World/Side @16KG KB

  • 021425

    Running 4×4 –
    Round 1 4:22/KM
    Round 2 :4:34/km
    3Mins Rest Btw Rounds
    Did 2 rounds only

  • 021325

    Power clean 3×3 @60kg
    Front Squat 3×3 @60kg
    Bench Press 6×3 @60kg
    Bent over DB Row 3×10 @22kg dbs
    LXJ Raises 3×10 @5kg plate
    Single arm single leg DB deadlift 3×10 @10kg
    KB drags 3×5/side @4kg DB
    Kneeling KB around the world 25/side @10kg

  • 021225

    7KM Run – Zone 1 & 2

  • 021125

    Leg Press 115×12, 110×12, 105×15
    Some accessory Rear delt + Front Delt work

    Landmine Squat to Press work up to heavy 10. 35KG

    16M EMOM:
    1st Min – Cal Row 14,15,14,14
    2nd Min – Wall Ball 10KG 10,11,10,11
    3rd Min – 24″ Box Jumps 17,17,17,18
    4th Min – Rest

    Total = 168

  • 021425

    Indoor Bike Recovery -60mins 107BPM

  • 020925

    Reverse Zercher Lunges 12-8-6-4 @35,42,47,52KG
    Weighted Pull Ups 10-8-6-4 @ 5KG(7+1+1+1), 5KG, 6KG, 10KG

    11R x 500m Ski *60s Rest @ 2:15/500m

  • 020825

    Heavy Sled Push 20m Unbroken. Worked up to 160KG. 170KG Rested Twice
    Assisted Nordic Curl 3×12

    Death by Burpees (Buy in 5 Ring rows) 13 Rounds + 10

    Suitcase Carry 20KG 3x 30s
    Shoulder Lateral Raise Accessory Work