May 29, 2025

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🔥 WOD #1 – “HOPE” (Fight Gone Bad Style)

3 Rounds for Max Reps – 1 Minute per Station:

  • Burpees: 20 / 20 / 20

  • Power Snatch (75 lbs): 12 / 12 / 10

  • Box Jump (24"): 21 / 21 / 18

  • Thruster (75 lbs): 14 / 12 / 10

  • Chest-to-Bar Pull-Ups: 14 / 14 / 12

  • Rest: 1 Minute between rounds

Total Score: 230 reps

Previous Best: 255 reps — slightly off today but with stronger burpees and pull-ups. A fight worth repeating.

🏋️‍♀️ Today’s Strength Work

1. Power Snatch

  • Sets: 2-2-2-2

  • Focus: Heaviest weight per set

2. Hang Power Clean

  • Sets: 2-2-2-2

  • Focus: Explosiveness from the hang

3. Power Jerk

  • Sets: 1-1-1-1

  • Focus: Strong, clean overhead lockout

💥 Core Burnout: 10-to-1

Complete for Time:

  • 100 Flutter Kicks (4-count)

  • 90 Russian Twists

  • 80 Standard Sit-Ups

  • 70 Hip Extensions

  • 60 Alternating Toe Touches

  • 50 GHD Sit-Ups

  • 40 Leg Levers

  • 30 Toes-to-Bar

  • 20 Plank Ups

  • 10 Ninja Roll Ups

Time: 21:02

We first did this in 2016. This was a solid retest. I led until the T2B, but Rusty closed strong and crushed the Ninja Getups. Props to him. Big group energy today — great vibes and effort all around.

🧠 Journal Entry

It’s humbling to come back to a workout like HOPE and feel the difference from last time — but that’s why we track. Power snatches felt strong today, but that core workout was tough. The re-test reminded me of how far we’ve come since 2016 — and how much further there is to go. Fired up from today’s crew. Rusty brought the heat.