The Month of Sheppy
As you all know we have switched from weekly to monthly programming.
And this is the month of Sheppy!
That’s really me in the picture.
The last few months have been great. Lots of focus on specifics. Big shout out to Andy for April!
This month we are going to CrossFit. Functional movements constantly varied executed at high intensity.
We will also be doing some widow makers as well as hitting some of the 2013 Regionals workouts as they are announced on May 8th. FUN!!!
Wednesdays’s Workout: Shepherd’s Stew
Today will be 5 different hits. You will have to remember your time for each and add them up at the end for your final score.
At 10 minutes past the hour: 50 DBalls for time (20/12 l bs)
At 15 minutes past the hour: Every 2 minutes do a 200m run x 5. Coaches use the Nutts line. Shout out their times as they cross the line.
Do your best not to eat Dim Sum right before this one. Ask Kermit how it went.
At 30 minutes past the hour: For time…
50 Double Unders
10 Pull Ups
40 Double Unders
10 Pull Ups
30 Double Unders
10 Pull Ups
20 Double Unders
10 Pull Ups
10 Double Unders
10 Pull Ups
Progression – You can only skip for 1 minute per round.
At 45 minutes past the hour:
21, 15, 9
WallBalls (20/14 lbs)
Ring Dips
Finito!
Add up all your times and post it on the leaderboard! DO IT!!
This is Mikey after he tested the workout.
Work hard. Stay positive. Look good doing it. 
Mucho Amore,
Sheppy
There are no comments yet, but you can be the first
By Drew 01 May 2013
Sheppy, your stew only has four ingredients, unless barfing up Dim Sum counts??
By Shep 01 May 2013
Its the special ingredient.
By Afghan 02 May 2013
Andy determined that the 5th hit was trying to do the math to add it all up!