Alpha Fit Memorial WOD
- For Time
- 3 Rounds of:
- 26 Hang Cleans (40/30 kg)
- 11 Push Presses (40/30 kg)
- 20 Ball Slams (20/15 kg)
- Then, 3 Rounds of:
- 26 Dumbbell Snatches (22.5/15 kg)
- 11 Up Downs
- 20 Wall Ball Shots (20/14 lb)
- Finally, 3 Rounds of:
- 26 Kettlebell Swings (24/16 kg)
- 11 Toes-to-Bars
- 20 calorie Row
With a running clock, as fast as possible perform the prescribed work.
Score is the time on the clock when the last round of the calorie Row is completed.
Up Down: This is a variation of the standard Burpee. Athlete performs a Burpee without bringing the chest to the ground and maintaining the arms fully extended. From the Plank Hold position, stand up to full extension. This counts as one rep.
The main focus is more on muscle endurance, stamina, and cardiovascular endurance. This workout will test your grip and will power to keep moving.
Tips and Strategy
Try to go unbroken on each movement and only break it into 1-2 sets if you have to. Use the transition time as the rest period.
About the wod
Background: This memorial workout is dedicated to Almaas Elman, a Somali-Canadian humanitarian aid worker, who died on November 20, 2019.
According to an excerpt from Wikipedia, “Almaas was the eldest daughter of a prominent family of humanitarian aid-workers. Her parents were Elman Ali Ahmed and Fartuun Adan. She, her mother and her sisters emigrated to Canada in the early 1990s. Her father was gunned down in 1996. Her mother helped found the Elman Peace Center. One of her sisters Ilwad Elman was a short-listed candidate for the 2019 Nobel Peace Prize. Her husband, a Somali-Swedish tech entrepreneur, was Zakaria Hersi. They married in 2017.
Elman’s death was initially reported as a murder by many news sources, including The New York Times. Within a day of her death the African Union, which controls the territory where the car carrying her was traveling, said they had no reports of opposition elements engaging in hostilities in the area, and describes her being hit by “a stray bullet”, from outside.”
The workout was designed by Winnie Okoth @winnie_okoth and Edmund Mujumba of Alpha Fit @alphafitltd (Nairobi, Kenya), home gym of Elman’s husband, Zak. It was first performed on October 16, 2020. The chosen movements were Zak’s favorites.
The rep scheme signifies:
– 26 reps for Elman’s day of birth
– 3 rounds for Elman’s month of birth
– 9 movements for the day of their wedding
– 20 reps for the day of Elman’s death
– 11 reps for the month of death.