WOD for Tuesday 240806

CITY OF COWBOYS AND CULTURE

3-6-9-12-15-18-21

Dumbbell Push Press (50s/35s)

Box Jump Overs (24/20)

STRENGTH

Rx

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)

- Rest 1:00 between sets

-into-

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

- Rest 1:00 between sets

-into-

3 sets of 5 pull-ups (use a band to assist with the pull-ups if needed)

- Rest 30-seconds between sets

Scale #1

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip)

- Rest 1:00 between sets

-into-

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

- Rest 1:00 between sets

-into-

3 sets of 3 assisted pull-ups (use a band to assist with the pull-up)

- Rest 30-seconds between sets

Scale #2

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip)

- Rest 1:00 between sets

-into-

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

-into-

3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)

- Rest 30 seconds between sets