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).




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