WOD:Wednesday(1OCT14)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
CFPB Bootcamp:
8:45am

WOD
20min Mobility
Then…
10min to work up to a heavy single-
Power Clean
Then…
14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots,14/20 to 9ft/10ft
30 cleans, 95/135 lb.
20 muscle-ups

Extra Credit
5-10 rope climbs

Oly Extra Credit
7×3 clean pulls @100-110%
3×10 RDL @ 50% of 1RM DL

CFPB Bootcamp

Strength
On the minute every minute for 10mins
3 hang power cleans

Conditioning
Lurong WOD #4
Each block is 3 minutes on a running clock. If the athletes completes the 2 rounds in the block, he/she will move on to the next block of time. The athlete must rest during any remaining time during each 3 minute
Block 1
9 Thrusters
27 Double/Single Unders
Block 2
11 Thrusters
33 Double/Single Unders
Block 3
13 Thrusters
39 Double/Single Unders
Block 4
15 Thrusters
45 Double/Single Unders
Block 5
17 Thrusters
51 Double/Single Unders
Block 6
19 Thrusters
57 Double Unders/Single Unders

Movement Details – Men
Level III (3)
Thrusters- 95lbs
Double Unders
Level II (2)
Thrusters- 75lbs
Double Unders
Level I (1)
Thrusters- 55lbs
Single Unders
Movement Details – Women
Level III (3)
Thrusters- 75lbs
Double Unders
Level II (2)
Thrusters- 55lbs
Double Unders
Level I (1)
Thrusters- 35lbs
Single Unders

WOD:Tuesday(30Sept14)

WOD times-
6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:
Find a 5RM power jerk (rack)
Then
Every 90secs do
3 power jerks @ 5RM
Then..
EMOM for 16mins
First min- 5 push press 95/135
Second min- 6 box jumps 28/32
Immediately followed by
For time:
30 HSPUs

Extra Credit & Extra Credit Oly
3-5 rounds of:
15-20 GHD sit-ups
10-15 hip extensions

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WOD:Monday(29Sept14)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
CFPB Bootcamp:
8:45am

WOD
20 rep back squat @ 40% of max

Then…
For time
10-9-8-7-6-5-4-3-2-1reps of
Dead lifts @ 155/225
Pistols alternating (1rep = both legs)
Ring dips

Extra Credit
30 Turkish get ups
15L/15R

Oly extra credit
5RM push press
Then
2×5 @90% of 5RM

CFPB Bootcamp

Strength
Back Squat
3×10

Conditioning
10-9-8-7-6-5-4-3-2-1reps of
KB Deadlift
Goblet squat
Push ups

WOD:Sunday(28Sept14)

9:30am- Oly class w/ Jared Enderton

11am- Hero WOD

“Riley”
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you’ve got a weight vest or body armor, wear it.

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Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.