Hero WOD Strict “J.T.”
21-15-9 reps of:
Strict Handstand push-ups
Strict Ring dips
“In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor” – crossfit.com
What is good time for hero WOD strict J.T.?
Accroding to our app good time for regular J.T. is 9 min and 23 seconds but if we take in consider that all movements have to be strict even push ups (push ups are always strict but in strict J.T. they are super strict with focusing on execution instead of speed) then good time for Strict J.T. is something around 15 minutes.
Strict J.T. is scaled up version of regular J.T. which is already pretty hard WOD. J.T. has only 21-15-9 rep scheme for 3 bodyweight movements but if you have ever done J.T. before you will know that all these 3 movements attack same muscle groups (tricep, shoulder and chest) and if you will try to start with large sets you will have to take much longer rests after first 2 minutes of the WOD. And when doing strict J.T. you will have to be twice as smart when choosing correct strategy.
For strict HSPU it is even worth going for only sets of 2-4 reps with 3-6 seconds rest in between, strategy for ring dips would be about the same and only easy movement there are push ups but your body will be already tired and quick sets of 3-6 reps will be the best you could do.
Try to keep small sets of 3 reps in rounds 15 and 9. And when you will start failing, you can even consider going for singles with quick set, goal is to keep moving and have short rests all the time.