Randy

Wednesday Mar 29 2017


Hope you are all enjoying your Hero week thus far. Today's hero WOD is one of the first ones we did at CFGB back in the day. Keep that bar close to your body and go fast. 
Happy Wednesday. 
1.) 15 minute EMOM of 1 Snatch @ 70%
2.) Randy
75-lb. Power Snatches 75/55lb
In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty. 
3.) 7 minute AMRAP
25 Hollow Rocks
25 GHD Sit-ups 
25 Strict Toes to Bar
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Laura VanderKelen 118d

I โค๏ธ hero weeks

C21efc42281b5d56fb208b3551dcfbd8

Barbi Gossen118d

Thank god this won't torture my poor legs anymore than they are. I love me some snatches!

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Angel Anderson118d

This one I like ๐Ÿ˜

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64/75 @ cap RX
emom at 65#
65# EMOM
Sick and resting๐Ÿ˜’
80# EMOM
64 @ Cap, rx
EMOM @ 75#
68 @ 7min cap. 65#
100# for snatch emom Note to self: don't let go of the freaking bar.
95# EMOM
4:08 2 sec PR
Hi Charlie when you read this next time, go all out last 15 not last 10. 170emom
6:44 RX, 90# EMOM,
Did some core work
65#(5) 70#(10) EMOM; 7 min core (1+21 hr)
57 @ 7:00 cap at 35#
6:59 @45#
55# emom and 7-min abs
57 at cap ๐Ÿค” need to get better at cycling
6:30 rx (sets of 5 next time)
125# sn EMOM
7:53 RX, EMOM @ 95#
105# snatch
#55 EMOM 45/75 #45 7 MIN CAP
115#snatch
5:16 45#
55# EMOM
8:23 Rx (62 at cap)
Snatching and I are not friends.๐Ÿ™…๐Ÿผ
5:44rx 1:44 PR
Snatches at 85# for emom
65# EMOM
emom 75#
6:27, 1 min improvement
75# EMOM
125# snatch, That was a fun workout!
4:59 (tied)
165# EMOM/ 1 rd + 1:00 hollow hold
3:54 (3 second PR from 8/14/15!)
Snatch EMOM15 @ 165# / 7 minute AMRAP - 1 round + 23 GHD sit-ups. Finished 2 full rounds after time expired. / 10 UB strict HSPUs / Parallette HSPUs - 3,5,5,5 / Tried "bottoms up" kettlebell shoulder presses for the first time in my life!
65# emom. RX 6:55.. 1 round
65 EMOM w/ 5 spih/6:22 rx/1 + 25 GHD
1:04 worse :( / strict 2T=
75 @ 5:20 with 45#
5:13 (22 seconds worse than last time)
But I beat Michelle so a little silver lining :)
69 reps at the 7:00 time cap RX
#65 EMOM
125# snatch
66 @ TC (7:57)
15' EMOM@#65, Ab WOD: 1R +25 GHSU.
4:45 with 5 reps to go before emergency bathroom visit - couldn't finish
I guess I shouldn't of done that workout being sick! Way slower then previous times.
69 @ 7:00, 35#
45# snatch