Cunningham showing off his squat
Cunningham showing off his squat

As you figured out by now you are going to get plenty of work on your goats in these three weeks, it’s okay that’s how you turn your goats into strengths.  I’m sure you wouldn’t mind doing your strengths a few days in a row.  Hang in there and hit those goats hard!

Warm Up
400m Run

Goat 1
3-5 reps if weightlifting movement
5-10 reps if gymnastics movement
Every other minute if monostructural.

WOD (start with the class)
Three rounds of:
Power Snatches (75,55)
Box jumps (24,20)
Thrusters (75,55)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.


  • Wheeler

    07/18/2013 @ 12:15 am

    EMOM: 5 pull-ups per min
    Hope: 201, CTB with red band

  • Bish

    07/17/2013 @ 11:46 pm

    King King : 4:20 RX (pumped!)
    Emom: 4 def HSPU’s and 6 pistols
    Hope: 283

    • Bish

      07/17/2013 @ 11:46 pm

      King Kong*

      • Kara

        07/18/2013 @ 12:27 am

        I had to look up King Kong. That’s a lot of stuff to do in less than 5 min- nice work!

      • Crowley

        07/18/2013 @ 2:18 am

        When I grow up I want to be strong like Bish

        Nice work on King Kong, man

      • Rhino

        07/18/2013 @ 12:59 pm

        f*ck off

  • Arik

    07/17/2013 @ 6:31 pm


    330+ Steps

  • dudley

    07/17/2013 @ 2:47 pm

    emom goat: box jumps x10/rd. wanted to do heavy squat snatches, but too sore from DLs still. WOD: 232rx. Lots of box jumps this week.

  • Arik

    07/17/2013 @ 2:25 pm

    EMOM: 10 Thrusters @ 45 in 30 seconds
    WOD: 50,48,25 – just couldn’t hold it together for the last round.

    • Andrea

      07/17/2013 @ 2:28 pm

      100 thrusters at 45lb sounds terrible!

  • Kenny "F'n" Powers

    07/17/2013 @ 2:18 pm

    Warm up: done
    Goat: power snatches @115 really trying to get form down…getting there thanks to beretta
    WOD: 232 – was hard to breath, thrusters were pretty crappy and Dudley no rep’d me about 20 times…thanks bro

    Cash out: Gill and I destroyed 75 GHD’s w/ 20 medicine ball…Still have a headache

    • dudley

      07/17/2013 @ 2:41 pm

      i no rep’d you 232 times.

      • Kenny "F'n" Powers

        07/17/2013 @ 2:59 pm

        so I really got 464 is what you’re trying to say…ha

  • Petra

    07/17/2013 @ 2:08 pm

    Hope: 228 RX (with the 5:30AM class)

    Did lots of shoulder mobility afterwards and I now have almost the same range of motion on both sides. Progress!

    Worked on squat snatch (goat 1) form.

  • Kara

    07/17/2013 @ 1:36 pm

    206 reps RX
    the thrusters were hard after yesterday!
    Joined the 530 class so didnt get to emom, will do that later in week.
    I wish every wod had a partner counting and cheering for us.

  • Crowley

    07/17/2013 @ 1:34 pm

    Warm-up: done
    Goat EMOM: 3 TnG power snatch up to 135#
    Hope: 243rx – got to work on two of my goats in the WOD, snatch and c2b
    Cash-out: shoulder mobility

  • DePrizio

    07/17/2013 @ 1:25 pm

    Goat: HSPU on 1 plate 3 per min.
    Hope: 196 reps….. really was a wuss on the thrusters…See this one again next year +50 reps.

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