On Tuesday it will be time for another benchmark with hero wod Randy. For those not in the know, Randy is seventy five snatches for time at a light weight. If you are on zoom we can do alternating single arm snatches or go from the ground to over head with an odd object. Come prepared to you zoom screen with a few options for things to lift and we will help you get a good workout.

Unlike most hero workouts randy is a relatively quick one. When I did this I focus on slowing down a bit and worked on getting hip contact. It was funny to see how much easier the reps were when I was accurate as opposed to when I was extending early or late. All training can be great information if you let it. We may not hit this one like Dan Bailey but will still get a good training day in.


What Is the most important thing for you to work on today? How will your snatch improve from taking on Randy? These questions and more will be answered on Tuesday at the same Empower Time on the Same Empower channel. We look forward to seeing you on zoom and in the open gym.


QOD: Favourite Olympic sport?

Warm up 1 minute each

3 rnds

Inch worm with push up


Bear crawl

Plate squats


Snatch drops


Power snatches



75 Snatches 45/75#

Cool down

Shoulder pass throughs

Grip stretch

Downward dog

Cobra pose

Child pose