Dennis WODS 2.0

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  • 102024

    30min Chest and Shoulder Home Bodybuilding WOD

    3min – Cold Plunge after

  • 101924

    Alt Zercher Lunges 12-8-6-4 @35,40,45,60KG

    Seated Sled Pull Max Weight at 40,45,50,55KG

    11 x500M Row
    60s between sets

    Total time 34:59.6
    Working time 23:59:6
    Average Per 500m 2:10.8
    S/M Average 23

  • 101724

    50min Easy Run – 6.21km, 8’03″km, 128BPM

    3min Cold Plunge 6 degrees

  • 101624

    4 Rounds Sled Push x 10m Unbroken @150, 165, 180, 190 kg

    4 Rounds Sled Pull x 10m @ 80, 105, 120, 135kg

    16m EMOM

    1min Row @15, 15, 14, 14cals
    1min Wall Ball @16, 16, 13, 13
    1min Box Jump @19, 17, 16, 16
    1min Rest

    Total = 184

    Improvement all around from last week!

  • 101524

    30 min easy run

    32mins – 4.83km 138bpm

  • 101424

    Deadlift 3-2-1-3-2-1 @107.5, 117.5, 122.5, 112.5, 122.5 127.5
    Machine Bench 3-2-1-3-2-1 @30.5, 32.5, 33.75, 32.5, 33.75, 35

    3 Rounds of:
    Max Banded Good Mornings @30 (yellow band), 25 (teal + yellow band), 25 (teal + yellow band),
    Max DB Push Press @17.5KG @11,9,6

  • 101224

    100 push ups @ 7:30

  • 101024

    50min run (Negative split every 10mins)


    MinsDistancePaceHR
    First 10mins1.32KM7’31″/km123BPM
    2nd 10mins 1.34KM7’25″/km132BPM
    3rd 10mins1.38KM7’12″/km136BPM
    4th 10mins1.50KM6’39″/km143BPM
    5th 10mins1.71KM5’50″/km156BPM

    3mins Cold Plunge @5.5 degree c

  • 100924

    60min easy run – 7.22km, 126bpm

    PM – 3min cold plunge @ 7c

  • 100824

    Alt Zercher lunges 12-8-6-4 @30kg,35kg(did 5/side),40kg,55kg

    90s rest btw rounds

    Weighted pull ups – can’t do
    Sub with single arm cable row (double pulley)10-8-6-4 @ 25, 28.75, 32.5(5), 32.5 + 1 plate(3.5)

    90s rest btw rounds

    11x500m row
    60s rest btw rounds

    1. 2:14
    2. ⁠2:13
    3. ⁠2:12
    4. ⁠2:12
    5. ⁠2:13
    6. ⁠2:13
    7. ⁠2:13
    8. ⁠2:12
    9. ⁠2:13
    10. ⁠2:12
    11. ⁠2:09