Author: Sarah O'Shea

9/5/18

200 Meter Run/Row :45 Goblet Squat Hold 8 Goblet Deadlifts 4R/4L KB Windmill :45 Goblet Squat Hold 8 Goblet Squats to Overhead Press 8 KBS w/ Goblet :45 Goblet Squat Hold 8  Alternating Front Lunges w/Goblet 8 Goblet Squats 200 Meter Run/Row A. NOT Superset B. 7 sets of 1 3 position snatch – work up

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9/4/18

EMOM x 12 M1: Row M2: Plank Hold M3: KBS M4: Single Leg KB Deadlift (:30R/:30/L) Pausing deadlifts again…we will use our hammies.  We will use our hammies. 4 Supersets A. 6 deadlifts with 5 second pause at the knee on the way up and down. POSITION is the foucs, load is secondary. (Deadlifts should

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9/1/18

Partner vs. Partner 2:00 Rounds/ 1:00 Rest Partner A Row for Cals/Partner B Wall Balls Partner A Burpees/Partner B Pull Ups Partner A Kettlebell Swings/Partner B Air Squats Partner A Box Jumps/Partner B Push Ups Today’s Partner WOD consists of each working round being 2:00, after the 2:00 is up each partner will switch movements

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8/31/18

3:00 Monostructural Movement 10 Min AMRAP :20 4 Way Dead Bug 3 Inchworms As Far As Possible 8 Alt. Knee Hug to Lunge Twist :20R/:20L Single Arm Lat. Shoulder Raise w. 5# :20 L-Sit Hold 4 Supersets A. 6 deadlifts with 5 second pause at the knee on the way up and down. POSITION is

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8/30/18

2:00 Monostructural Movement Then 10 min AMRAP: :30 second Samson Stretch R/L 5 Overhead Squat w/ PVC (QUALITY) 10 Sit-up 5 Good Mornings w/ PVC 5R/5L Single Arm DB Press 3 Supersets A.12 Weighted Barbell Glute Bridges from Bench AHAP B.5 Good Mornings – light weight but get in the right position and USE YOUR

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8/29/18

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents

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8/28/18

Just a few more days to get those meters in!  Congrats to everyone in the challenge so far! 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 Strength 3 Supersets A. 5 Strict Press –

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8/27/18

Congratulations Kat, Tucker, Christian and Noah and welcome baby Ethan!  Born 8/21/18 at 11am sharp and weighing in whooping 9lbs 1oz! 200 Meter Run/Row :45 Goblet Squat Hold 8 Goblet Deadlifts 4R/4L KB Windmill :45 Goblet Squat Hold 8 Goblet Squats to Overhead Press 8 KBS w/ Goblet :45 Goblet Squat Hold 8  Alternating Front Lunges

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8/18/18

Today is Kate’s last WOD with us before she heads out to the University of Colorado, Boulder to be begin her freshman year.  Good luck Kate, we will miss you, but know we will be seeing you again soon! LOVE, Your SciCoh Family **Friends & Family Welcome** We’ll start with the 9AM WOD, then head

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8/17/18

  TOMORROW **Friends & Family Welcome** We’ll start with the 9AM WOD, then head to Lynwood for pizza, and work our way back to the gym stopping at several breweries. Join us for some or all of it! And we’ll make the WOD doable for beginners, so feel free to bring friends and family. 200

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