Friday Workout: Hero WOD Luce

WOD

“Luce”

3 rounds:

  • Run 1 km
  • Muscle-up x 10
  • Air Squat x 100

Notes

  • Use bands or practice transitions for the muscle-ups; 2-for-1 if scaling.

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Afghanistan after his vehicle was struck by a command wire improvised explosive device. He is survived by his wife Kendahl Shoemaker, daughter Carrie, and parents Ronald and Katherine Luce.

23 thoughts on “Friday Workout: Hero WOD Luce

  1. I think this is 3 rds total.

  2. 29:33 w/20 MU Transitions/rnd

    1. whoops 28:33 b/c started at 1:00

  3. Last full day out on the road, and yet another hotel gym. I’ll make up this Hero next week!

    5 rounds
    2 minutes on of:
    20 DB bench press 100#
    20 Romanian DB DLs 100#
    Max rep double unders
    2 minutes rest between rounds

    Record double unders per round

    69, 84, 79, 57, 70

  4. emilylaneanderson May 11, 2012 — 1:09 pm

    33:04 with 20 mu transitions subbed

  5. 29:27 (20 mu transitions; 21# weight vest during the runs)

    If anybody stumbles upon a pearl earring around the box today, let me know. I lost mine somewhere during the WOD. 🙂

  6. 27:54 (strict pu for mu)

  7. 35:31 No Vest

  8. 34:51 (no vest, 2 RRs/2 red band RDs for MUs)

  9. 24:45- 2 rounds

  10. 25:03 rxish no vest

  11. Wod: 30:03 jumping muscle ups and no vest. First run since the hamstring unraveling three weeks ago. Felt pretty good.

    Piñata: beheaded in two swings. El Burro Muerte

  12. spent an hour mobilizing, no vest

  13. 24:50 rx no vest

  14. Sat Oly lifting
    HC 3 x 5: 111, 116, 121, 121, 126 (all were power cleans, last set got ugly. Need to work on dropping under heavy weight when tired)
    PJ 3 x 5: 111, 116, 116, 116, 116

    SC&J every 20 sec, 5 minutes @77

  15. Sat Oly lifting
    HC 3×5: 85,95,95,100,110,115×1(PR)
    PJ:3×5::65,75,85,95,100(1)
    SC&J every 20 sec 5 min @ 75

  16. Walden Garage Gym Inaugural WOD

    33:32 no vest – it’s at the gym….for now!

    Also did it right after waking up and didn’t eat first, fasted didn’t feel bad at all.

  17. 29:58, no vest, muscle up transitions 20x

  18. 29:22 (2.5 rounds (0.5 = 400m run, 10 MU-sub, 50 squats), 2:1 RR/RBRD:MU)

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