Strong as Oak Memorial WOD
- 3 Rounds for Time
- 200 meter Bucket Carry (70/45 lb)
- 12 Burpees
- 58 Air Squats
- 800 meter Run
- 1 Pull-Up
The bucket carry (demo) is an obstacle course style challenge in which a weighted bucket is carried in front of the body for distance. If you don’t have a bucket use a d-ball or other odd object.
He was born Jan. 23, 1958, in Joliet, Ill. He went on to serve seven years in the Marine Corps, being honorably discharged as a lance corporal. Owen was a former Golden Gloves boxer who loved to ski and was very into obstacle races such as Tough Mudders and physical fitness. At the time of his death Owen was training to compete in a triathlon.
The rep scheme is designed as follows: 3 rounds = 3 siblings; 3 rounds * 800m = total days served; 12 = Year of death; 58 would have been his age the year the workout was created (2017); 1 pull up is to motivate his daughter to get her first pull up.
"The Dude" workout was created collaboratively for Egizio, by friends and family including Coach George "Yogi" Gandolfo and Egizio's daughters, Tina & Michelle. The workout was originally posted to the facebook group for Strong as Oak (Naperville, IL, USA), a functional fitness gym with an emphasis on obstacle course racing (OCR) - hence the 'bucket carry' incorporated into the workout.