Author: Sarah O'Shea

10/12/18

3 Rounds of 50-ft. Bear Crawl 3 Wall Climbs 15 Russian Kettlebell Swings (53/35) Then…10 Min. Rx Athletes – set up your HSPU mark and spend 5 minutes practicing kipping HSPU. Scaled Athletes – load up barbell for deadlift (135/185 for men – 95/135 for women) and complete 3 sets of 5 HRPU between loads.

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10/11/18

200 Meter Run/Row :45 Goblet Squat Hold 8 Goblet Squats to Overhead Press 8 Alt. Arm KB Swing :45 Goblet Squat Hold 8 Single Leg KB Deadlift (4R/4L) 8 KBS w/ Goblet :45 Goblet Squat Hold 8  KB Strict Press (4R/4L) 8 Alt. KB Lunges 200 Meter Run/Row 3 Supersets A. 5 Back Squat across

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10/10/18

2:00 Monostructural Movement Then… EMOM x 10 M1: Ipsilateral Dead Bug M2: Plank Hold M3: Alternating Reaching Hands Plank Holds M4: Glute Bridges M5: :30/:30 Single Leg KB Deadlift Push/Pull Strength 3 Giant Sets A. 5 Bench Press (same weight across AHAP) B. 12 Bent Over Row (same weight across AHAP) C. Max Bar Muscle

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10/9/18

Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks;

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10/8/18

REGULAR SCHEDULE TODAY! 2:00 Monostructural Movement Then 10 min AMRAP: :30 second Samson Stretch R/L 5 Overhead Squat w/ BARBELL (small weight is optional) 10 Sit-up 5 Good Mornings w/ BARBELL 10 Bent Over Rows w/ a 5 sec. pause at top w/ BARBELL A. Squat Snatch EMOM Minutes 1-4: 3 Position Squat Snatch (Start

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10/6/18

To my SciCoh family, It is with a heavy heart that I announce my family and I will be relocating to the Milwaukee area within the next couple of months. Over the past 5 years, I have worked with amazing people, and for that I am blessed. Not a day has gone by where I

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10/5/18

“16.1” Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees over the bar 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb.

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10/4/18

  2:00 Monostructural Movement Then 10 min AMRAP: :30 second Samson Stretch R/L 5 Overhead Squat w/ PVC 10 Sit-up 5 Good Mornings w/ PVC 5R/5L Single Arm DB Press A. Squat Clean EMOM Minutes 1-4: 3 Position Squat Clean (Start at pockets – 60% 1RM min 1, 62% min 2, 65% min 3, 67%

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10/3/18

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

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10/2/18

2:00 Monostructural Movement Then 10 min AMRAP: :30 second Samson Stretch R/L 5 Overhead Squat w/ PVC 10 Sit-up 5 Good Mornings w/ PVC 5R/5L Single Arm DB Press A. 7×2 Deadlifts with 5 second decent – add 10 lbs to last week B. 3×5 Good mornings – stay light, stay back, and move fast

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