July 19, 2021

Posted By: Christi

Hero WOD 9 of 15


21-15-9 reps, for time of:
Handstand Push-up
Ring Dip

Goal: Sub 15 mins

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. “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

We love this workout because of the intentional interference! This is what makes this workout very challenging and leaving you with a good pump. This is a great time to work on position with these movements. We encourage you to break each of these movements from the start into sets and reps that are manageable. This will look different for each athlete. The idea with a smaller rep scheme would be to manage fatigue and avoid failure. The round of 15’s is where it gets real. So it’s important to start the 21’s with a bit of pacing that is appropriate for you. Adjust the reps as needed, even athletes who have these movements but are unsure about the volume might benefit from following the 15-12-9 rep scheme. The goal time for this workout is sub 15minutes which should be enough time for you to get this done while focusing on quality reps with each movement.

Post Work

3 rounds for quality of:
Dball Bear Hug Carry, pick load, 100 ft
16 Alternating Mountain Climbers
Rest 1 min

Midline accessory to finish things off today. Bearhug carry is a great way to work the midline. The goal here is more time under tension. A slow steady walk is key while keeping the rib cage down and braced. The alternating mountain climber is not designed to be done quickly, rather with intention and focus on bringing the knee across the body to the opposite elbow. Athletes should be maintaining a true hollow position while doing this movement.