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Posted: January 4, 2018

Friday, 5th January

Unicorn Daily Challenge

Not for Time:
15 Strict Toes to Bar
30 Kipping Toes to Bar
45 AbMat Sit-Ups

Warm-up

3:00 Light Row, Bike, or Ski Erg

3 rounds, not for time:
3 Spiderman and Reach, each leg (Video)
4 Walkouts (Video)
5 Russian Baby Makers (Video)
6 Wall Squats (Video)
7 Pushups

At low intensity: 5 Burpee BJO
Rest :30s-1:00
At moderate intensity: 4 Burpee BJO
Rest :30s-1:00
At a faster intensity: 3 Burpee BJO

Baseline: Burpee Box Jump Overs

AMRAP 2:30: Burpee Box Jump Overs 

 – Rest 1:00 – 

AMRAP 1:30: Burpee Box Jump Overs

 – Rest 1:00 –  

AMRAP :30: Burpee Box Jump Overs

Rx Box is 24″/20″, and these are open-standards (box facing). Step-Overs would not be considered Rx.

Stamina Builder

3 Rounds:
Minutes 0-2 – 24 Alternating DB Snatches (50/35)
Minutes 2-4 – 25 Wallballs (20/14)
Minute 4-5 – 1:00 for Max Bar Muscle-Ups
Minute 5-6 – Rest