WOD for Thursday 240725

STADE DE FRANCE

5 sets

20 GHDs (Or V-Ups)

15 Dumbbell Hang Power Clean (50s/35s)

50ft Dumbbell Lunge Walk (50s/35s)

-rest 1:00 after each set-

Strength

RX

1 set of Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )

-followed by-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)

Rest 1:00 between sets

(3 min time cap in the max effort hang. If that sounds easy, add weight.)

L1

1 set Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )

-followed by-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)

Rest 1:00 between sets

L2

1 set Max Effort Dead hang (hold on to the pull-up bar, toes touching the ground, with an overhand grip )

-followed by-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)

Rest 1:00 between sets