House of Sheppy Month!

Well it’s that time of year again….ass-kicking, beach body preppin, good ol sweaty House of Sheppy month! But this time with a twist. Brave Shep has left the programming to his three senior apprentices, under his watchful eye of course! Caroline, Mikey and Meagan coming at ya with the month of May!

We’d like to say a big thanks to Andy for April’s programming, our Scaps are feeling stronger already! This Month we will be focusing on the hang squat clean, every Tuesday you will have a chance to hit a max 3. We did this a couple of years ago, and had a great response to it. On gymnastics Wednesday, we will focus on Toes to bar, I think we’ll all agree this is where a lot of us fell short on 14.4 during the open. We will also feature a past Open, Regionals or Games wod once or twice a week in honor of Regionals month.

Get ready to work and have some fun guys!

House of Sheppy

Warm Up

4 rounds of
200m run
10 Wall balls

Technique
Warm Up to a heavy 3 Over head Squat No racks
Warm Up Muscle Ups

Workout: A slightly longer – Open workout 11.4 AMRAP 15 min

60 Bar Facing Burpees
30 OHS (120/90)
10 MU

The original Open workout was a 10 Minute AMRAP. We would like to give folks an opportunity to get through slightly more of the workout so if you did this workout in 2011 take note of your score at the 10 minute mark, then continue on to work hard for 5 more minutes.