Category: Uncategorized

Sunday With Shep:
Taken From Strongmanwod
http://strongmanwod.com/?p=2064

Saturday’s WOD:
This one is for Nathaniel Duff and Allison Beegle

This is meant to be a partner WOD, and can be done in guy/guy, girl/girl, or guy/girl partners.

Guy/Guy Partners: Share a fat bar with the same weight
Girl/Girl Partners: Share a fat bar with the same weight
Guy/Girl Partners: Guy uses far bar, girl uses regular bar

All of the barbell movements are 1 for 1 alternating reps until the 40 reps are complete.

Partner burpees will be done 2 at a time

Buddy carry will begin on the sidewalk on the north end of the building and will be around the building.

If there are individuals, the WOD will be modified as follows:
All barbell reps cut in half (20 instead of 40)
Burpees will be lateral burpee over bar and the reps will be half as well
(15 instead of 30)
200m buddy carry will be replaced with a 200m plate carry with double plates.

Coach Alex Duff will make a time cap if necessary.

Friday’s WOD:

Thursday’s WOD:

Wednesday’s WOD:

Tuesday’s WOD:

Monday’s WOD:
There were several B-days this past week and weekend, and a few more this week. In order to celebrate, here is one big b-day WOD to celebrate for all of them!
Happy Birthday!
Jim Hauan, Jason Berg, Chris Kiser, Travis Schmidt, Paije Winkler, Drew Swanson, Megan Gates, and Matt Truelove.

Sundays with Shep: (Kind of…coach G will be there instead)

Warm up
Specific to movements

Skill/strength
High hang squat snatch 20 min

Wod @ 70% Death By Complex
1 High Hang Squat Snatch + 1 OHS
*Add one rep each minute to failure.

Saturday’s WOD:
Thanks to Kody Springsteen for cluing me in on this one! Don’t be skird, there will be plenty of modifications to help get you through this one! See y’all tomorrow! -Coach G