Sunday, January 19, 2014

Monday - WOD 18 - MLK


Regardless of your beliefs, there is no denial that MLK was a very strong spirit in our world. It is that spirit that I often think about when I am tired, worn out, and ready to quit. Use that drive to push you through this workout:

Mobility:
Foam Roll Quads, IT bands, Glutes, and Hamstrings

Strength: (15 minutes)
Max pushups in 1 minute - Record in Max Book and top Scores go up on Leader board

Then Pick 1 of the following

Back Squat - 3 sets of 10@70%
Block (or hang) Snatch (knee) - 2 sets of 3@70%, 3 sets of 3@75%
Snatch Pull on 25 pound plate Riser - 2 sets of 3@90%, 2 sets of 3@95%

Snatch Balance + Overhead Squat - 2 sets of 1+2@65% (of OHS), 2 sets of 1+2@70%

MLK Partner WOD:
63 Power Cleans   (95/65)   — 1963 “I have a dream” speech was delivered
64 Med ball Situps (20/15)  — 1964 Civil Rights Act was passed
64 SDHP (95/65)                — 1964 Nobel Peace Price was won
65 Slam Balls (20/15)          — 1965 Voting Rights Act was

68 Front Squats  (95/65)     — 1968 Assassinated
*200 Meter run after each movement - 1 partner runs 100, then the other runs 100
**
OT:
500 Meter Row

No comments: