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 AllWarm 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...
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...
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