Dennis WODS 2.0

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  • 120424

    DB Bulgarian Split Squat 12-8-6-4 @ 12.5kg, 12.5kg, 15kg, 17.5kg

    Chin Ups 4×5 @5kg

    6x1000m Row 90s Rest @2:14.5/500m Avg

  • 120324

    Ran to gym

    Hang power clean 3-2-1-3-2-1 @57.5, 62.5 , 67.5, 62.5, 66(1), 66

    Bench Press 6×3 @60kg

    3 Rounds:
    Max DB Press @10KG DB – 15,12,12
    Max Pull Ups @ 7,6,5
    Max DB Snatches @15KG DB – 5,4,4

    Ran back home

  • 112624

    50mins Run, Every 5mins -ve split
    8.08KM, 6’12” Pace, 140BPM
    1. 6’46″/km
    2. 6’35″/km
    3. 6’32″/km
    4. 6’31″/km
    5. 6’27″/km
    6. 6’14″/km
    7. 6’04″/km
    8. 5’56″/km
    9. 5’47″/km
    10. 5’17″/km

    1 hour of Shoulder bodybuilding after

  • 112524

    55 min Zone 2 Run – 7.6KM, 7’15” Pace, 127Bpm HR

  • 112424

    DB Bulgarian Split Squat 12-8-6-4 @15KG – 10KG – 12.5kg – 15KG (Drop weight to do full ROM)

    Inverted Row 3x Max @15-12-10-10

    5 x 1000m Row, (90s rest) – 2:15/500m Pace!

  • 112324

    80min Run – 10.33KM , 7’45” Pace, 121 BPM

  • 112024

    Hang Power Clean 3-2-1-3-2-1 @55-60-65-60-65-70(f)

    Bench Press 3-2-1-3-2-1 @60-61-62-61-62(1)
    *Working out alone so stopped for safety reasons

    3Rounds of Max
    Push Ups @25,20,15
    Inverted Rows @15,15,15
    Hang Clean & Jerk @40KG @3,4,3

  • 111924

    50Min Run, Every 5mins -ve split

    1. 7’01”
    2. 6’40”
    3. 6’28”
    4. 6’25”
    5. 6’07”
    6. 6’08”
    7. 5’50”
    8. 5’55”
    9. 5’43”
    10. 5’28”

    Distance 8.15KM
    Avg Pace 6’09”
    Avg HR 141 BPM

  • 111824

    Easy Run 55mins – 6.52KM, 8’26″/KM pace 115BPM

    1 Hour Chest and Tricep Bodybuilding with Peng and Kai Young

  • 111624

    FundRaiser Run – Steps to Home 7.62KM @41.19, Avg Pace 5’25″/km 164 avg HR

    Was aiming for under 40mins 7KM – 38min 55Secs PR