top of page
Search

Monday January 18, 2021

  • Jan 18, 2021
  • 1 min read

MARTIN LUTHER KING JR B-DAY MLK WOD

WOD (adopted version)

2 Rounds of:

19 Push-Ups

29 Mountain Climbers

Then 2 Rounds of:

19 Kettlebell Swings (35/53)

55 Hollow Rocks

Then, 1 Round of:

19 Goblet Squats (35/53)

63 Mountain Climbers

Then, 1 Round of:

19 Kettlebell Swings (35/53)

86 Air Squats

Finally, 2 Rounds of:

35 Sumo Deadlift High-Pulls (65/95)

39 Dying Bugs


The significance of the rep scheme is as follows: 19 push-ups and 29 burpees for the year 1929, when he was born; 19 swings and 55 hollow rocks for the year 1955, when the Montgomery Bus Boycott happened; 19 goblet squats and 63 mountain climbers for the year 1963, when he gave his “I Have A Dream” speech; 19 swings and 86 air squats for the year 1986, when the first MLK Day was celebrated; 35 sumo deadlifts for winning the nobel prize at the age of 35; and 39 lying toe touches for his assassination at the age of 39 (on April 4, 1968).




 
 
 

Recent Posts

See All
Friday, May 23, 2025

Warm up On your own but will Do Abs together WOD “FIGHT GONE UGLY” 5 Rds 1 min each station KB Swings Push Presses Burpees Wall Balls OH...

 
 
 
Thursday, May 22, 2025

Warm up 3 mins cardio 3 mins stretch 3 mins Abs 3 mins mU practice PVC 1-arm Rows 4x6 each arm WOD 5 Rounds of 2 mins on bike/row/ski 10...

 
 
 
Wednesday, May 21, 2025

Warm up Runners warm up (jjs, Ts, pogos, lunges) Hurdlers stretch - 1 min each leg PVC FRONT Squats 3x8 Relay races WOD 6 Rds :30/::30’s...

 
 
 

Commenti


© 2022 Crossfit Elation. Crossfit Elation: Changing Lives, One WOD at a Time.

All rights reserved.

bottom of page