In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008. The “Randy” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, February 13, 2008 (080213). WARM-UP
1 set: :30 pigeon pose / leg :30 Couch Stretch / leg :30 front-to-back Leg Swing / leg 2 sets: :30 KB or Dumbbell Deadlift (26/35 lb) – Rest :10 :30 KB or single-arm DB rows – Rest :10 :30 Kettlebell Swing – Rest :10 3 sets: 1:00 Row, Assault Bike, or Skierg 8 power snatches NOTES
Randy RX / Intermediate For time: 75 Power Snatch (55/75 lb) BEGINNER For time: 75 power snatch (35/45 lb) Post-workout: EMOM 8: 1 Power Snatch – Build to a heavy single. Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 10 min Randy Workout 2: 20 min On a 20:00 clock: Build to a 1-rep max Snatch NOTES
Workout 3: 10 min 3 sets: 20 sandbag Weighted lunge (70/100 lb) 25 GHD Sit-up :30 Goblet Squat hold at parallel (light) – Rest 1:00-2:00 between sets. NOTES
Stretching: 10 min 2 sets: 1:00 Foam Roll Low Back :30 cat-cow :30 standing pike stretch
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