So the "J.T." hero WOD is my new favorite building block for workouts. Today's WOD is…
21-15-9 rep rounds of:
- Handstand Push-Ups
- Atomic Sit-ups
- Ring Dips
- Back Extensions (or Supermans)
- Push-ups
- Goblet Squats @ ½ Bodyweight
Good luck.
Results:
Justin - 21:02, 85# goblet squats, sub supermans
Jason - 22:30, 85# goblet squats, sub good mornings, bar dips (w/ 40# for 1st rd)
Seth - 23:39, 100# goblet squats
Shane - 26:34, 70# goblet squats, sub toes-on-bar HSPU (~2x), (mostly) bar dips.
3 comments:
As though the legs weren't sore enough after the tabatas yesterday...
That 100# DB was hard to hold w/ noodle arms. As usual, HSPU were the slowest part of a JT variation WOD.
22:30. sub'd 40# weighted dips the first round...which completely ruined me and my HSPUs. so i did regular bar dips for the remaining 2 rounds. sub'd good mornings for back extensions. 85# goblet squats.
Apparently not doing yesterday's WOD worked very much to my advantage today.
21:02 - Subbed Supermans, 85# GSquats.
I screwed up and forgot to do push-ups in round 2, so I ended up sticking them between ring dips and supermans in round 3, then did round 3's push-ups. That sucked.
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