Jul 17th, 2013

Category: Competitor


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.

DISCUSSION 17 Comments

  1. Wheeler 07/18/2013 at 12:15 am

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

  2. Bish 07/17/2013 at 11:46 pm

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

  3. dudley 07/17/2013 at 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.

  4. Arik 07/17/2013 at 2:25 pm

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

  5. Kenny "F'n" Powers 07/17/2013 at 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

  6. Petra 07/17/2013 at 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.

  7. Kara 07/17/2013 at 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.

  8. Crowley 07/17/2013 at 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

  9. DePrizio 07/17/2013 at 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.