Monday 03-01-2021 Workout Of the Day
“Ali turns 23”
For time or 40 min CAP*
Complete in any order
23 cals
23 C&J @65/95#
23 pushups
23 burpee box jumps @20/24″
23 power snatch @65/95#
23 C2B
23 squat cleans @65/95#
23 devil’s press @35/40#
23 t2b
23 DB step ups @35/50#
23 front rack lunges @65/95#
23 cals
*Every 2:30 complete 23 wallballs @14/20#
Workout Notes/Intentions: I can’t think of a better way to spend my birthday than doing a crazy WOD, and I want all of you to be a part of that! It’s a long chipper, but you can complete the work in any order as long as you do all 23 reps of the same movement before moving on to another. The 23 cals appear twice, and the idea is that you will use 2 different machines, so have your spray bottle handy. You can arrange with someone before the workout to share a different machine with; you can also choose to use the same machine for both cals if you like. The idea is to get through this for time, OR get as far as possible in 40 minutes. All barbell movements are at the same weight, and should be light for you. Scale movements/weights as needed. Every 2:30, you must stop working and complete 23 wallballs, before continuing where you left off. Wallballs shouldn’t take longer than 30-45 seconds. You can adjust this number if you are not getting enough time to work. If you prefer to stay in your training box, you can do medball squats instead. This workout has not been tested before, as I plan to do it at the 9:30 class! On the bright side, at least I’m not turning 43 this year! Have fun everyone, and thanks for celebrating with me!
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