Date: 2025-01-20 AO: ao-the-wall Q: Goon (F3 Oregon Territory Nantan) PAX: Ozborn, MinisterOfDeath, Rango, Tech Know FNGs: None COUNT: 5 MISSION | PRINCIPLES | DISCLAIMER WARMUP: SSH, Grandpa Jacks, 3rd Graders, Daisy Pickers MOSEY to get out of wind Halos, Arm Circles Forward/Backward/Chinook, Partner Arms
THE THANG: MLK Day Memorial WOD – 63 Curls (or Box Jumps, or Deadlift, or Rows, or Thrusters) [Cleans alternate] – 64 Thrusters (or Wood Chops) [Wall Ball Shots alternate] – 64 Aussies/Rows [Pullups alternate] – 65 Coupon Swings – 68 Coupon Squats
Break it up by 20 of everything, than down & back along the building. Repeat x2 = 40 reps each. 3rd & Final Round will be 23-24-24-25-28
Background: 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: – 63 Curls: the year he delivered his famous “I have a dream” speech – 64 Thrusters: the year King won the Nobel Peace Prize – 64 Pull-Ups: also the year of the landmark civil rights voting act in the US – 65 Swings: the year of his “How long, not long” speech at the Selma to Montgomery marches – 68 Squats: the year King was assassinated.
WARM DOWN: Nope. Called an audible and ended a few minutes short, with no Minutes of Mary, due to frigid temps. Moseyed back to cars & coffeeteria for warmth.
Ball Of Man @ Coffeeteria
ANNOUNCEMENTS: Thanks for allowing me to lead & follow along with you gentlemen over the past 2 weeks!
Tags: ao-the-wall, Ozborn, MinisterOfDeath, Rango, Tech Know
THE THANG: MLK Day Memorial WOD – 63 Curls (or Box Jumps, or Deadlift, or Rows, or Thrusters) [Cleans alternate] – 64 Thrusters (or Wood Chops) [Wall Ball Shots alternate] – 64 Aussies/Rows [Pullups alternate] – 65 Coupon Swings – 68 Coupon Squats
Break it up by 20 of everything, than down & back along the building. Repeat x2 = 40 reps each. 3rd & Final Round will be 23-24-24-25-28
Background: 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: – 63 Curls: the year he delivered his famous “I have a dream” speech – 64 Thrusters: the year King won the Nobel Peace Prize – 64 Pull-Ups: also the year of the landmark civil rights voting act in the US – 65 Swings: the year of his “How long, not long” speech at the Selma to Montgomery marches – 68 Squats: the year King was assassinated.
WARM DOWN: Nope. Called an audible and ended a few minutes short, with no Minutes of Mary, due to frigid temps. Moseyed back to cars & coffeeteria for warmth.
Ball Of Man @ Coffeeteria
ANNOUNCEMENTS: Thanks for allowing me to lead & follow along with you gentlemen over the past 2 weeks!
Tags: ao-the-wall, Ozborn, MinisterOfDeath, Rango, Tech Know