Your workout of the day!
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
EMOM x 30
Min1: Cycled Oly – Snatch
Min2: Burpee variation 1: Over Bar
Min3: Ring Bar Muscle Ups
Min4: Burpee variation 2: Box Jump Over
Min5: HSPU / Handstand Walking
Min6: Rest
Use each minute as movement practice.
Pick your challenging movement and work on the refining most challenging aspect you can accomplish repeatedly.
Pick a time domain:
:30 of work or :45 of work and try to hit
consistent reps within each movement.
Can sub other movements or variations in.
EMOM 16
a) 250/200m Row
b) 15 MedBall Situps
c) 10 Burpees over row
d) :60 Plank on elbows
Rest 3 minutes
EMOM 16
a) 12/9c Bike
b) 15 V-ups
c) 4 wall walks
d) 20 Russian Twists – MedBall
Kipping & Pistols
EMOM x 10
:30 / : 30
1) Kipping Pull-up practice
2) Pistol Practice
Find a sub max set of each movement to practice.
Do not go to failure.
3-8 reps
21-18-15-12-9-6-3
Chest To Bar Pull-ups
DB Box Step-Overs (50s/35s)
In the box step-over, there is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The rep is completed with both feet touch down on the other side of the box.
Every time over the box counts as a rep.
Scale: Regular Pull-ups or bands
Every :90 x 6
6 Rounds
8 Shoulder To Overhead (135/95, 95/65)
12/10c Row
STIMULUS: Focus on cycling a medium heavy load. Pick a load to break the S2O in 2-3 sets. Push the row at a pace that athletes can hold onto the barbell.
“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” – Martin Luther King Jr.
19 Burpees
29 Power Clean (95/65, 75/55)
63 HR Push-Ups
64 Wall Balls (24/20)
65 American KBS (53/35)
68 Double Unders
This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. Many WODs have been created in tribute to MLK. This workout follows a rep scheme commemorating significant years in MLK’s life.
1929: Year of his birth.
1963: “I have a Dream” speech
1964: MLK won the Nobel Peace Prize & Civil Rights Act passed.
1965: “How long, not long” speech at Selma Montgomery.
1968: They year he was assassinated.
2-4-6-8-10:
Wall Walks
Deadlifts (275/185/135)
Double Unders (10x)
*Score = Time it takes to complete the workout
SCALING: If needed, athletes can modify Wall Walks to shoulder taps or burpees. Athletes should choose a moderate Deadlift weight that they can maintain throughout the workout. Athletes should cap Double Unders at 0:30, 0:45, 1:00, 1:30, and 2:00
3 Rounds
30 Box Jump Overs
20 DB Snatch (50/35) alternating
10 Burpees
With Partner
3 Rounds of:
250/200m Row + 10 Sit-ups
500/400m Row + 20 Sit-ups
750/600m Row + 30 Sit-ups
*Each partner completes each row/sit-up portion.
FLOW:
P1: 250 row / 10 sit-ups
P2: 250 row / 10 sit-ups
P1: 500 row / 20 sit-ups
P2: 500 row / 20 sit-ups
P1: 750 row / 30 sit-ups
P2: 7500 row / 30 sit-ups
..repeat 2 more times for 3 full rounds.
For time:
10 Wall Walks
cap 5min.
Every 3:00 for as long as possible
0-3min
2 Rounds of
10 Shoulder to Overhead (95/65)(65/45)
10 Chest 2 Bar / Pull-ups / Jumping C2B
3-6min
2 Rounds of
12 Shoulder to Overhead (95/65)(65/45)
12 Chest 2 Bar / Pull-ups / Jumping C2B
6-9min
2 Rounds of
14 Shoulder to Overhead (95/65)(65/45)
14 Chest 2 Bar / Pull-ups / Jumping C2B
Following same pattern until you fail to complete both rounds in 3min window.
Scaled:
6s @ (65/45) w/ pull-ups or Jumping C2B
8s @ (65/45) w/ pull-ups or Jumping C2B
10s @ (65/45) w/ pull-ups or Jumping C2B
etc…
Strict, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. At the top, the chest must touch the bar, or the chin must break the horizontal plane of the bar. Jumping C2B the bar should be 6″ above athletes head.
*score is round completed plus reps. Each 3min has 2 rounds.
If you complete all the reps (2 complete rounds) before the time cap you will rest until the three minutes are up before beginning the next segment.
Your workout is over whenever you do not complete two full
rounds of the couplet within the time cap.
