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.
I think this is 3 rds total.
ruined my day
29:33 w/20 MU Transitions/rnd
whoops 28:33 b/c started at 1:00
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
33:04 with 20 mu transitions subbed
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. 🙂
27:54 (strict pu for mu)
35:31 No Vest
34:51 (no vest, 2 RRs/2 red band RDs for MUs)
24:45- 2 rounds
25:03 rxish no vest
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
spent an hour mobilizing, no vest
24:50 rx no vest
31:11
no vest
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
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
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.
23:32
29:58, no vest, muscle up transitions 20x
29:22 (2.5 rounds (0.5 = 400m run, 10 MU-sub, 50 squats), 2:1 RR/RBRD:MU)