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Posted: December 19, 2017

Wednesday, 20th December

Unicorn Daily Challenge

15:00 Recovery Effort

Athlete’s choice on equipment: Row, Bike, Ski Erg, or Jog
Conversational pace throughout, with a low perceived effort.

Warm-up

15-12-9:
Calorie Bike or Row
1 Round of: 5 Pushups, 7 Sit-Ups, 9 Air Squats after each round

Snatch Barbell Warmup + Jump Rope
5 Good Mornings + 5 Back Squats
30 Single Unders
5 Elbow Rotations + 5 Snatch Grip Strict Presses
20 Faster Single Unders
5 Snatch Grip Stiff Legged Deadlifts + 5 Overhead Squats
10 Double-Unders

Skill Test: Handstand Push-ups

Retesting from October 5, 2017

AMRAP 2:00: Strict Handstand Pushups

1:00 Rest

AMRAP 2:00: Strict Handstand Pushups

Double Decker

AMRAP 15:

15 Power Snatches (75/55)
30 Double-Unders
15 Wallballs (20/14)
30 Double-Unders