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Posted: February 1, 2018

Friday, 2nd February

Unicorn Daily Challenge

The following is not for score. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval. On parts 2 and 3 alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)
Pike pushups off a box would be our first recommended substitute to build strength and familiarity inverted, with seated strict dumbbell presses (5 per set) being the next recommendation.

Minutes 10:00 – 15:00:
A) 3 Inchworms (Video HERE)
B) 3 Pausing Strict Ring Dips – 1 second pause at top and bottom of each repetition.
Band the ring dips as required to a difficulty that would allow 5+ repetitions when fresh.

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
3 Strict Pull-Ups
6 Alternating Spidermans (6/side)
9 Slow Air Squats
12 AbMat Sit-Ups
:20 second Samson Stretch each side (Video)
:20 seconds of Singles or Doubles

Tread Water

For Time

2,000 Meter Row

150 Double-Unders

10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Last completed July 12, 2017.