2015 March 21 WOD

Posted: March 21, 2015 in Uncategorized

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Hero WOD – “Luce”

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Compare to December 30, 2010

Captain Ronald Luce was killed in Afghanistan August 2nd, 2009 while serving as a Special Forces Alpha Team Leader, when his vehicle was struck by an enemy roadside bomb, along with two of his team members. He is survived by his wife and daughter in Fayetteville, NC. He was commissioned in the US Army National Guard in 2002. He graduated from Belmont University in Nashville, TN in 2005 with a Bachelors of Science in Biology and minor in Chemistry. Later he graduated from the US Army Airborne and Ranger schools and received his Special Forces Green Beret in May 2008.

  1. Gerrell says:


    10 pull ups/10 dips
    Air squats

  2. Brett Christensen says:

    44:50 w/ Rxd movements and a 12 lb vest. 1st time doing weighted MUs and only failed 1 next time I’ll try 21lbs.

  3. MarkDGoff says:

    3 RFT
    1K run not weighted
    20 Pull-ups/ c2b
    20 ring dips
    100 squats with 20# kb

  4. Ashleigh says:

    banded MU transitions; 20# squats, alternating bw front and back rack

  5. Kent says:

    43:49 scaled w 20 pull ups mix of kipping and jumping as 15/5 10/10 5/15; 50 squats + 25 sit ups + 10 rr’s each rd.

  6. Tanya Favara says:


    Rd1 unweighted run, 15 PU/15 RD-several toe assist, 5 banded MU progressions, 20# KB squats

    Rd2 unweighted run, 5 MU progression, 5 sm bd bar MU, 20 unweighted / 80 20# KB squats

    Rd3 weight vest run, 9 sm bd / 1 minibd bar MU, 20 unweighted/80 20# KB squats

  7. stefgatlin says:

    18# vest for all movements start to finish
    20 PU’s and 20 toe-assisted ring dips for MU’s

  8. Jesse G says:

    Wore 20# pack for first run, then dropped to 14# for the rest of the workouts.
    Each round did 5 ring MU weighted (doubles and singles) and 5 ring MU unweighted (2 rounds UB, 1 round 3/2)
    All squats weighted with 14# pack.
    Lotta work done at CFJ today. Nice job folks.

  9. Sam says:

    2 rnds unweighted runs, 10 bar muscle ups, 100 air squats

    Last rnd MU transitions bc my hands ripped, air squats. 55:? Thanks to Tim, JD, Brett, Mark and Lucas for being silly and doing over half of my last squats with me… They made me do over 60 without stopping.

  10. Kim says:

    16# pack all rds runs & MU stuff
    10 banded MU transitions/10 toe assist RD
    last rd of squats took pack off and did 20# gobelet squats.

  11. Jennie says:

    Coached 9, did 15.4 at 10:15, wodded at 10:30

    19# backpack on all runs
    20# KB on all squats, alternating between front and back rack

    Tried 1 muscle up in the rings and my joints just aren’t ready again yet. Round 1 – 10 bar MU in small band, round 2 & 3 – 6 bar and 4 banded ring MU

    45:27 as described

  12. Luke says:

    At usj track – 27:45
    No vest
    Strict pull-ups from beam under bleachers

  13. Shea says:

    Runs & Squats w/19# pack
    20 C2b each round
    20 RD each rd (30 unassisted/30 slow negative down & tried to push w/all arms from the bottom)

  14. Tim C says:

    Rnd 1&2 unweighted, RR &RD
    Rnd 3, unweighted run, RR & RD w/ 15 PUs
    100 20# weighted squats

  15. Monte says:


    Run w/13# vest
    20 bar MU w/large band, 10 bar MU
    Air squats w/13# vest

    God bless Capt. Luce and family

  16. Brett Beckham says:

    44:58 All movements Rx’d. Ran and did squats with weighted backpack #20. MU with no backpack.

  17. Clay says:

    Weighted vest on first 1k

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