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
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)
*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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Amanda Zeamer
41:31
85# bar, banded dips, everything else rx. Note to self: a week and a half off is not a good idea
7
0
Grant Soletski
37:45
It was going really well until the lunges did two then couldnβt get up and then dropped to 135
7
0
Jennifer McFall
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
6
0
Kelsey Waack
1/2 Luke - 19:38
Lots of mods π€·π»ββοΈ
4
2
Still???π€¦πΌββοΈ
Baby boy is not quite ready to meet the world yet ... hopefully soon! π€πΌ
Lauren Kalil
31:41 (dips from high rings)
38 strict wide grip pull-ups, locomotive
7
1
strong and pretty!
Pauly VanderKelen
24:58
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
1
0
RaLinda Lamberies
34:20
Scale 85# CJ/20 T2bish 10 ku/ 20 red band dips 10 ring pu/ lunge with bar
9
0
Sylvia Christensen
160# 2RM hang Clean
40 cal row, 400m sprint, 50 WB (16#), 400m spring, 50 thrusters, 400m spring 13:58 legs were so dead π’π’π’
2
0
Theresa Rosenquist
31:38**
**0.7 mi AssBike/#75 PCln (no jerk)/#10 WB (#nq9ft)/#35 KB (50/50 ππΊπΈ)/thin blk RD/#75 BR lunges.
5
0