KTD: Ultimate Stretch (posterior focus)


10x Goblet Squat +
10x Pull-up +
10x Push-up
3 rounds, increase Goblet Squat weight each round

WOD: “Big Five 55” Variant:

Wall Ball
Box jump
10-9-8-7-6-5-4-3-2-1 reps of each

12 Responses

  1. Cathy Lawdanski

    Killer workout – I didn’t even finish! However, I am grateful that I have a body that works – no matter how slow! And yes – let’s have beginning athletes start at 8 next time ! 🙂

  2. Great WOD Matt! Got a burst of energy when I got down to 5 and it carried me through.

    Time was 10:10. 2 seconds behind Garrett with an extra walk and an extra half (read whole) pull-up.

  3. Chris Douglas

    AM: 3 x 6 min row (yes I embraced my demon)

    PM: Buy in with 53# KB
    WOD 21:41 Rx

    Really enjoyed the WOD. I tried to kick it up a gear but just couldn’t get there. Box jumps seemed to be the weak link on this one. I didn’t have the intestinal fortitude to get all jumps and did many step ups.

  4. Tim M

    RX’d except I used a 15#WB cuz there was only one 20#er and about 3 other guys fighting for it.
    Great WOD; got to rnd5 and then blasted to the end non-stop!

  5. Zach

    Good WOD today, got this one done in 18:04… no breaks no rest everything unbroken except for the stroll through the gym to move from one torture to another.