“MLK”
This “MLK” memorial workout celebrates Martin Luther King Jr.’s birthday (January 15, 1929).
The significance of the rep scheme is as follows: 15 reps of turkish get-ups for being 15 years old when he started college; 19 handstand 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).
For Time
15 Turkish Get-Ups (alternating) (1.5/1 pood)
Then, 1 Round of:
19 Handstand Push-Ups
29 Burpees
Then 2 Rounds of:
19 Kettlebell Swings (1.5/1 pood)
55 Hollow Rocks
Then, 1 Round of:
19 Goblet Squats (1.5/1 pood)
63 Mountain Climbers
Then, 2 Rounds of:
19 Kettlebell Swings (1.5/1 pood)
86 Air Squats
Finally, 3 Rounds of:
35 Sumo Deadlift High-Pulls (1.5/1 pood)
39 Lying Toe Touches (alternating)
Masters 7:15am
Dr. Martin Luther King, Jr Day Tribute WOD
AMRAP 20 min
19 Goblet squats
29 KB swings
39 Calorie row
19 No pushup burpees
68 Single unders
The first 2 numbered movements are the year he was born: 1929. His age was 39 when he was assassinated. The last 2 numbered movements are the year of his death: 1968.