Luke
For time:
400 Meter Run
15 Clean and jerks 155/105# MRX 115/80#
400 Meter Run
30 Toes-to-bars MRX Knee Raises
400 Meter Run
45 Wall-ball shots 20/14# 10/9’ MRX 20/10# 9’
400 Meter Run
45 Kettlebell swings 55/35# MRX 45/25#
400 Meter Run
30 Ring dips MRX Bar Dips
400 Meter Run
15 Weighted alternating stationary lunges 155/105# MRX 115/80#
400 Meter Run
For time:
400 Meter Run
15 Clean and jerks 155/105# MRX 115/80#
400 Meter Run
30 Toes-to-bars MRX Knee Raises
400 Meter Run
45 Wall-ball shots 20/14# 10/9’ MRX 20/10# 9’
400 Meter Run
45 Kettlebell swings 55/35# MRX 45/25#
400 Meter Run
30 Ring dips MRX Bar Dips
400 Meter Run
15 Weighted alternating stationary lunges 155/105# MRX 115/80#
400 Meter Run
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. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.
WOD w/bar dips
29:02
5 mile run
“Luke”
As rxd except kb SDHP for t2b, lunges back rack
26:34
Wod with GHD’s and bar dips.
30:52
400m run
80# C&J (singles)
200m
30 tuck ups
200m
45 WB 14#
200m
45 KB 35#
200m
30 knee push ups
200m
65# lunges
400m
39:06
Luke rx’d w/ 95#, and bar dips
28:08
Luke RX
Strict Ring dips
Overhead Barbell Lunges
30:33
Nice PR on your TTB, Steph!
“Luke” Rx’d
24:13
Rx weight – Toes to eyes, skinny band bar dips
34:05
WOD @105#
45 WB PP 14#
29:17
WOD. MRx
23:31
Luke RX
24:50 something.
Fun tough WOD
5 k row
20:55
“Luke” Rx’d
26:18
Luke hero WOD
32:27
C&J all singles
30 T2B unbroken (PR)
WB 30/15
45 KB swings 28/17
30 ring dips 3s and 2s
15 (16) back rack stationary back rack lunges