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Friday at 6:45pm: lower back health seminar from Vitality Therapy
Conditioning:
“MLK Day”
63 Cleans (95/63)
64 Wall ball shots (20/14)@(10/9′)
64 Pull-ups
65 Kettlebell swings (53/35)
68 Front squats (95/63)
For time
Compare to Monday, 17 January 2022
This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.
The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.
Post results and experiences to comments
At home…
27:56rx
21:10 Rx (1:17 PR!)
Next time have more of a rep plan. This time was just kinda go fast and try to stay fast. 🙂
Yikes that was spicy!!!
24:37 (PR :40) … didn’t post weights las year.
32# cleans and FSs
8 lb WB
Banded PU , 2 blue
25# KB
Tough WOD !
Post flu:
33:40
15#, 6#, RR, 10# KB, 15#
Really tough. Thx to all who encouraged me
Cap + 102 Rx
Just moving today after a long weekend of judging.
I dislike the volume of pull-ups because I’m not good at them.
So I made sure to do manageable sets and my goal was to complete them and I did!
22:40 modified
60# cleans and fsq
Ring rows
44# kb
Tough WOD!
31:41 had to mod front sqts
Time: 24:54
Cleans total weight 21lbs
8lbs wall ball
Modified pull ups with two 1” bands
Kb swing 18lbs
Front squat weight 22lbs
Let’s increase the weight and have less bands for pull ups
29:05. Not a PR from last year (time was 28:22) but I am still pleased with these numbers. I increased my clean from 38# to 43#, WBs from 12# to 14#, heavy green band to light green and blue band for PLU’s and 30# to 35# KB’s. I pushed hard today. My goal was focused on breaking my reps up smart and sticking to my plan. I tried to get one large set of each movement and then broke it up in smaller sets. I really focused on larger sets on the WB’s because I always want to put it down after 2 or 3 reps. I moved a lot quicker on the WB’s today but still had to no rep myself twice. For next year, I’d love to do this one with no no reps, no bands on the plu’s and 53# on the cleans and FSQ.
29:13 Rx
That was A LOT of pull-ups.
29:13 Rx
That was A LOT of pull-ups.
75# cap with 39 FSQ completed; too much rest between sets.
Cap with 39 FSQ completed; too much rest between sets.
Cleans 75# – 13, 10 x 5
WB Shots Rx – 14, 10 x 5
Pullups – 8 x 8
KB Swings Rx – 15 x 3, 10 x 2
FSQ 75# – 10 X 1, 5 X 5, 4