Hero Saturday “Luce” 01.13.18

LUCE

3 Rounds for time

With a 20 pound vest

  • Run 1,000 meters
  • 10 muscle-ups
  • 100 squats

Ronald G. Luce

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Mississippi, died Aug. 2, 2009, in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command-wire improvised explosive device.

He is survived by by his wife, Kendahl Shoemaker; 5-year-old daughter, Carrie; and parents, Ronald and Katherine.

First posted July 5, 2010

WOD 01.12.18

Strength 

Power Snatch starting at about 63% of your 1RM and work up to a 3RM

Back Squat

Set 1: 80% x 3, rest 2 minutes, then 60% x 10

Set 2: (add 10 pounds to each weight if possible) 80% x 3, rest 2 minutes, then 60% x 10

Set 3: (add 10 pounds to each weight if possible) 80% x 3, rest 2 minutes, then 60% x 10

Conditioning

3 Rounds with 90 sec between rounds:

Sled Drags Backwards for 20 yards (start with 75lb/100lb and add weight each round if you can)

Sled Drags Forwards for 20 yards (start with 75lb/100lb and weight each round if you can)

DB Double Overhead Lunges x 10 each leg (start with 25lb/35lb each hand and add weight each round if you can)

KB Staggered Carry for 40 yards (switch arms halfway, start with 25lb/35lb above and 50lb/70lb below and add weight each round if you can)

WOD 01.11.18

Strength

Power Clean starting at about 63% of your 1RM work up to a  3RM

Bench Press

Set 1: 80% x 3, rest 2 minutes, then 60% x 10

Set 2: 80% x 3, rest 2 minutes, then 60% x 10 (add 10 pounds to each set if possible)

Set 3: 80% x 3, rest 2 minutes, then 60% x 10 (add 10 pounds to each set if possible)

Gymnastics Strength Work

7 x 1 Weighted Muscle Up or Strict Pull Up (build to max)

7 x 1 Weighted Ring Pushup (have a partner load bumper plates on your upper back wile in a plank)

Muscular Imbalance Work

3 sets, for quaility not for time

Single Arm Bentover DB Row x 10 each side

Overhead Single Arm DB Carry x 50m each arm

Static Handstand Hold for 30 seconds

Side plank hold 30 seconds each side

WOD 01.10.18

Strength

Deadlift (Paused 2 Sec 2 Inches off Floor and 2 Sec at Knee) 70% for 6 x 2

Then work up with singles for 6 more reps (stay under 83%)

Push Press for up to a 5RM

Then reduce by 15% for 5 and then a set of 5 +

Conditioning

For time

10-8-6-4-2

Push Press (135lb/95lb)

Strict Toe to Bar

100 Meter sprint