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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, January 16 2023
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
20:36 Rx (0:31 PR!)
Cleans: 13, then 10s
WBs: 24 and then 10s
PLS: 14,10, 8, 8,8,8, 4,4
KBs: 10s then last set of 9/6
FS: 10,10,16,16,16
Great job Sarah !!!
You blew through that WOD!!!
24:15. (.22 PR)
32# Cleans (40% of 1RM). Unbroken
WB: 8 lbs varied
PL: 1 blue 1 pink band
KB: 20# 15,15,15, 10,10
FS: 32#. 12,12,12,, then ???
26:34 Rx
This is my first year to do this Rx! The past few years I have been forced to modify due to injury or post-surgery. Body wasnt feeling 100% from 6 days in a row last week and bathroom remodel late into the evening Saturday. But it is rough modified or Rx! But great memorial WOD!!
NTFS:
Next time do bigger sets.
Rep breakdown today:
Cleans: 9,6,6,6,6,6,6,6,6,6
WBS: 22,14.14.14
PLU: 9,6,6,6,6,6,6,6,6,6
KBS: 15,10,10,10,10,10
FSQ: 10,10,8,8,8,12,12
Strong work Coach !
Glad you could do it RX.
31:15 RX
I tried doing some rep scheme as coach jimmy. Just so i had Somewhat of a plan- definitely didn’t stay on plan. But that’s fine- we worked hard & showed up! 3rd week of new schedule.. so not being hard on myself this month!!
29:21 Rx
Disappointed to not have done better than last year, not quite sure where I slowed down but probably on the PUs and too much rest on KBs
Estimate of how I broke things up:
Cleans: 15-10-10-10-10-8 (finished about 4:30)
WBs: 15-10-10-10-11-8 (finished about 9:00)
PUs: 4s until last few sets did 2s and 3s (finished about 17:30 – these took forever)
KBs: 10-10-10-10-10-9-6 (finished about 23:30)
FSQ: 12-12-12-14-18
26:28 ..gross
Sets of 10ish on cleans
Random wall balls
Sets of 4 pull-ups
Sets of 12+ kb swings and front squats