Alternative Athletics
Last week’s locker WOD.
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 20 Minute AMRAP 5 Man Makers @ 20% C&J each 10 Pullups 10 Rope Pull @ 1/2 shoulder press Recovery: 2 Rounds 500 Meter Row 400 Meter Run 3 Minute Accumulative Plank 
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2/28
20 Minute AMRAP 5 Man Makers @ 20% C&J each 10 Pullups 10 Rope Pull @ 1/2 shoulder press 3/1 Find Your 1 Rep Max Shoulder Press then 2 Min Max GHD Hamstring Curl Compare to 8/17/20 3/2 Wyk 5 rounds for time: 225-lb. Front Squat, 5 reps 15-foot Rope Climb, 5 ascents Run 400 meters with a 45-lb. plate 3/3 Tabata 8 Rounds 20 seconds Knee to Elbow 10 second rest 20 seconds Pushups 10 second rest 20 seconds Hammer Swings 10 second rest 3/4 Lyla 10-9-8-7-6-5-4-3-2-1 reps for time of: Muscle Up Bodyweight Clean and Jerk Scores uncontested 3/5 Death by Bench @ 55% Do one Bench Press on the first minute 2 Bench Press on the second minute 3 Bench Press on the third minute continue adding on rep per minute until you cannot get all the given reps done in the given minute. 3/6 Amateur FGB 5 rounds 1 min max empty Prowler Push(10ft = 1 pt) 1 min max Pistol 1 min max Box Jumps 24” / 20” 1 min Rest  Barbara Ann: 5 rounds, each for time, of: 20 Handstand Pushup 30 Deadlift (95/135 lb.) 40 Situps 50 Double Unders Rest precisely 3 minutes between rounds. Recovery: 1000 Meter Row 30 GHD Sit Ups 30 GHD Raise Alpine 6 Rounds 45 seconds Air Squats 45 seconds Ladder Icky Shuffle (each box = 1 pt) 3 Minute Rest Recovery: 3 Rounds (same bar) 12 Front Squats 8 Push Press 10 Deadlift   Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital. Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia. She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate. She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.  Kerrie Wearing a weight vest, 10 rounds for time of: 100-m Run 5 Burpees 20 Situps 15 Pushups 100-m sprint Rest 2 minutes Scores Uncontested Recovery: 10 Minutes 10 Kettle Bell Swings 10 Box Steps  As many things in the health world go, what has long been considered bad may actually be good. Cholesterol may be one of these things, but, as always, it depends. Read more in this article.
Cholesterol: Protect this Vital Compound Amateur FGB 5 rounds 1 min max 10 ft Bear-crawl (shuttle run style over 10ft) 1 min max Hip Extensions 1 min max Hollow Rock 1 min Rest Recovery: 3 Rounds 6 Weighted Box Steps 10 Push Ups 14 Wall Balls    U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan. Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad's machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety ... . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.” Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.  Larry
21-18-15-12-9-6-3 reps for time of: Front Squat Bar Facing Burpee *200-m Sandbag Run after each round ♀ 75-lb. squat, 50-lb. sandbag ♂ 115-lb. squat, 80-lb. sandbag Records Uncontested Recovery: Bike 10 Minutes Run 400 Meters Row 500 Meters 3 Minute Accumulative Plank  2 min Bench Ladder Start with 50% Bench Press Every 2 minute on the 2 minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute Compare to 10/16/2020 Recovery: 5 Rounds 5 Burpees 10 Jumping Squats 15 Sit Ups |
