Thursday Sep 6 2018

Every Hero WOD is an opportunity to learn about a human being that put his or her country above all else with the end result being a life given for the sake of their country. We memorialize them through these workouts as we cannot truly understand what these individuals went through at the time of their last fight we can push ourselves past our own personal limits with their stories of grit, determination and glory. 
Have a great Thursday. 
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. 
1.) LUKE
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
*2.) for time:
10' Plank Walk
1:30 second Plank
15' Plank Walk
1:00 Plank
20' Plank Walk
30 second Plank
note: Plank Walk is what it sounds like, move forward in a plank position. If you lose your plank, you cannot move forward because that would be a bear crawl, same goes for plank hold, you lose plank you stop accumulating time. Plank is in full Push-up position (FLR) 

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Timm Uhlmann382d

Use the force, Luke


Brett Kohout382d

& RIP Luke 🇺🇸

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85# bar, banded dips, everything else rx. Note to self: a week and a half off is not a good idea
85#, banded dips, RX WBs & KB. Ran 1st 4, rowed 500m last 3.
36:23. Subbed fisted push-ups for ring dips. 65# bar
37:31 #95, 14#, 35#
Banded dips
25:18 RX
Locomotive from Sunday. Bad back still. Failed on 195 snatch
☠️☠️ #teamnosleep
65# CJ (elbow), 65# FS for lunge, rest rx.
It was going really well until the lunges did two then couldn’t get up and then dropped to 135
Scaled. RIP Luke. 🇺🇸
Just some running: 1mi 10:14, 400m 2:00, 200m 0:55, 200m 0:57, 400m 2:17, 200m 0:59, 200m 0:58
5x5 push press @95lb, 5x5 press @65lb
34:45. 115# and 35# kb. Row 500 for run
Rest Day
1/2 Luke - 19:38
Lots of mods 🤷🏻‍♀️
Rx other than banded dips
Red band ring dips, rx everything else
31:41 (dips from high rings)
38 strict wide grip pull-ups, locomotive
Is this rest day over yet?
I suck at these.
Fast singles for power clean & power jerk / 3x10 T2B / 25-20 wallballs / 25-20 American KBS / 12-10-6-2 ring dips from high rings / 8-7 front rack lunges / *3.) from yesterday complete in 12:44 / First time doing weighted pistols that heavy @ 53# / First 2 sets completed pistols as doubles / Last set: 4-4-2
Biked .7mi, dips with band, #90 bar
Scale 85# CJ/20 T2bish 10 ku/ 20 red band dips 10 ring pu/ lunge with bar
36:12 (135)
27:55 (105# clns, lunges, 14# wb, 35# kB )
160# 2RM hang Clean
40 cal row, 400m sprint, 50 WB (16#), 400m spring, 50 thrusters, 400m spring 13:58 legs were so dead 🐢🐢🐢
**0.7 mi AssBike/#75 PCln (no jerk)/#10 WB (#nq9ft)/#35 KB (50/50 💂🇺🇸)/thin blk RD/#75 BR lunges.