Dennis WODS 2.0

Blog

  • 111424

    Ran to gym
    Row 30s On, 30s Rest. Reach 5km @36mins
    Ran back

  • 111324

    30Min Run Zone 2 – 4.17KM, 7’12″/KM Pace, 131BPM avg

  • 111224

    Warm up
    3R:
    200m Row
    20 Glute bridges
    20 push ups

    3×1 Sumo Deadlift @ 95, 100, 100KG
    3×1 Bench Press @ 65. 66, 67.5

    3 Rounds:
    Max Cable Rows @25/6plates @12,10,8
    Max Dips @15, 12, 10

    Conditioning
    100 Wall Balls @9kg @(9mins 24 secs)
    50 Burpee Broad Jump (7mins 44 secs)
    100 Double Unders (3mins 23 secs)

    20Mins 40 seconds

  • 110924

    90mins long run @13.07KM, 132BPM

    Ran with Don at KJ Lakes. Took a crap halfway thru the run

  • 111124

    Star of deload week

    Run 10mins warm up

    1.6k Run @ 7:04, 4’25” , 164BPM

    Run 10mins cooldown

  • 110824

    Zercher reverse lunges 12-8-6-4 @ 45-52-56-60(1)

    Ring rows elevated 30″ @ 12,11,11,10

    12 rounds x 500m row

    Total time 37:24 , 26:24 working time, Avg 2:12/500m

  • 110724

    Run – 55mins Zone 2 – 7.62KM, 7’13″/KM, 133BPM

  • 110624

    3x20m Sled Push Unbroken @150, 160, 165kg (last round rested 3 times0

    3x20m Sled Pull @ 100, 110, 120kg

    16M EMOM
    60s Ski (cals) @13,13,12,12
    60s Walking Lunges @20kg @17,17,16,17m
    60s Burpee Broad Jump @12,13,12,10m
    60s Rest

  • 110424

    50 min Run – Zone 2. 132BPM avg/ 6’49″/km. 7.34KM

  • 110124

    Deadlift 3-2-1 @ 90-100-105
    Bench Press 3-2-1-3-2-1 @ 60-62-65-62-65-66(f)

    Barbell Good Morning 3×20 @20kg
    DB Push Press 3x Max @18kg DBs @12,10,8