On the mainsite today is a HERO workout called Randy. I would love for you all to attempt this sometime in the future but just with lack of equipment for everyone to learn and then do the workout I do not want to do it here today. So we will be something just as sinister.
Workout:
5 rounds for time:
15 hang power snatch (75/55)
15 pushups
here is Sage demoing the HPS (click and enjoy)
http://www.youtube.com/watch?v=43qi9DlGUxU
rest 5 minutes and then
75 calories on the rower for time
MomWOD:
Advanced
75 hang muscle snatch #35 bar
Intermediate
75 hang muscle snatch #15 bar
***New area on here now is the ENDURANCE portion of the workouts. Do this either 3 hours after your workout or you could just do it right after. I do not recommend the latter. You need to go all out on these to improve your endurance.
Some of you triathletes and long distance runners will benefit more from this type of training than LSD every day.
Todays is a easy one:
20 minute time trial (pick either swimming, bike, run, rower)
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