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Thursday, September 6, 2018

LUKE

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. 
Timm Uhlmann 1:10AM on Sep 6, 2018
& RIP Luke πŸ‡ΊπŸ‡Έ
Brett Kohout 1:16AM on Sep 6, 2018
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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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
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Angel Anderson
34:29
85#, banded dips, RX WBs & KB. Ran 1st 4, rowed 500m last 3.
7
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Ashley Peterson
24:47 RX
3
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Barbi Gossen
36:23. Subbed fisted push-ups for ring dips. 65# bar
5
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Bill Hoisington
37:31 #95, 14#, 35#
7
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Bradley Boockmeier
31:15
12
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Cassie Christianson
34:20
Banded dips
3
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Chris Ness
25:18 RX
5
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Christopher Adam
26:55
Locomotive from Sunday. Bad back still. Failed on 195 snatch
6
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Cody Stelmach
25:43 RX
☠️☠️ #teamnosleep
6
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Dusty Neubauer
27:35
12
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Grace Adler
33:45
65# CJ (elbow), 65# FS for lunge, rest rx.
8
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Grant Soletski
37:45
It was going really well until the lunges did two then couldn’t get up and then dropped to 135
7
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Jake Plennes
25:45
7
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Jamie Kemen
33:37
Scaled. RIP Luke. πŸ‡ΊπŸ‡Έ
7
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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
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Jim Koehler
34:45. 115# and 35# kb. Row 500 for run
4
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Justin Peterson
23:18
Rest Day
6
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Kelsey Waack
1/2 Luke - 19:38
Lots of mods πŸ€·πŸ»β€β™€οΈ
4
2
Still???πŸ€¦πŸΌβ€β™€οΈ
Krystal Lowney
Baby boy is not quite ready to meet the world yet ... hopefully soon! 🀞🏼
Kelsey Waack
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Krystal Lowney
34:45 ish
Rx other than banded dips
10
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Laura VanderKelen
29:39
Red band ring dips, rx everything else
2
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Lauren Kalil
31:41 (dips from high rings)
38 strict wide grip pull-ups, locomotive
7
1
strong and pretty!
Jim Koehler
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Megan Vogel
Is this rest day over yet?
I suck at these.
8
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Michael Hartmann
27:40 #135
2
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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
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Rachel Meyers
31:39
Biked .7mi, dips with band, #90 bar
3
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RaLinda Lamberies
34:20
Scale 85# CJ/20 T2bish 10 ku/ 20 red band dips 10 ring pu/ lunge with bar
9
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Ryan Froelich
36:12 (135)
7
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Scott Adler
27:55 (105# clns, lunges, 14# wb, 35# kB )
2
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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 🐒🐒🐒
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Theresa Rosenquist
31:38**
**0.7 mi AssBike/#75 PCln (no jerk)/#10 WB (#nq9ft)/#35 KB (50/50 πŸ’‚πŸ‡ΊπŸ‡Έ)/thin blk RD/#75 BR lunges.
5
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Troy Foley
27:55
4
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