Monday January 18, 2021

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).




83 views0 comments

Recent Posts

See All

Monday June 14, 2021

Skill manmakers (people makers) 4x6 heavy Congrats to Lou for Triathlon, Well follow with results. WOD 60 Wall Balls (20/14) 50 Power Cleans (65/95) 40 Bench Press Wipers (65/95) 30 Hand Stand Push up

Sunday June 13, 2021

Go crush the Triathlon Lou!!! WOD 24 mins 2*4*6**6,… pull ups Thrusters (65/95) Sumo DLHP (65/95) * 10 Dying Bugs

Saturday, June 12, 2021

REMINDER: CLASSES ARE 9 and 10am WOD 30-minute :30/:30’s 10 Rounds of: 1) Hang Power Snatches (55/75) 2) Devil Dogs (35/50) 3) OH Plate Squat (15-25)