Apr 13, 2014

Monday 14.04.14

Main WOD

- 75 Power Snatches (75/55)

Rest, then…

- Row 1500m

Optional Strength Work
- Back Squat – 5x40%, 5x50%, 3x60%, 5x75%, 3x85%, 1x95%

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!

Main WOD: I’ve wanted to do this WOD ever since I heard about it. It is a Hero WOD: Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2012 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

It’s just one movement… but I know it’s going to hurt. Go in with a plan, like a goal for a certain number of unbroken reps and a specific length of rest periods. Don’t just Snatch until you can’t anymore… that will break you. Standards for the Power Snatch include bar lifted from ground to overhead in one, continuous movement and full lock out of arms, hips, and knees when the bar is overhead.

After you’ve rested for a bit, get on the rower for 1500m. Go for time or just for fun.

Optional Strength Work: Back Squats again… Yeah!


Jimmy Chen said...

My first time doing "Randy," so I went in with a sets-of-10 plan that quickly fell apart around set 5. Managed to finish at 8:50-ish. Funny how one simple exercise can take a lot of someone!

Oh, and after much deliberation, I think I'll settle with "Solo" instead of "Single," Sam. It just sounds cooler.


Randy = 5:45 Rx
1500m = 5:33.6

Another great WOD. Knocked out Randy unbroken. Will definitely put this in my book of benchmarks.


Sam Friend said...

5:35 Rx on Randy
5:34 on the row (sorry didn't count to the tenths of seconds)
Randy was a huge mind game for me. I kept asking myself if I really wanted to do one more rep. That's where the goals going into this really help.

Ross said...


Randy -6:01 RX
Stayed with sets of 10, last set was 15, breaks started to get too long needed someone to push me

Row 1500m - 5:51
Back Squats - 155, 195, 235, 285, 325, 365

Russell Gibson said...

Randy = 10:31 @ 65# Ugh.
Row = 6:23

Getting back to IMCF after a month break hurts.

Cedric Burden said...

Great WOD

Randy = 7:32 65#
1500m row 6:11

Justin Pritchard said...

7:37 Rx on Randy
6:02 on the row.

I felt those snatches all day long. Good work out

Ryan Kroells said...

7:03 @ 89lbs. Row: 2000 @ 7:33