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Posted: March 6, 2018

Wednesday, 7th March

Unicorn Daily Challenge

Running

1200m Run

Rest 1/2 the time it takes to complete.

800m Run

Rst 1/2 the time

400m Run

Warm-up

15 Calorie Bike, Row, or Ski Erg
15 PVC Overhead Squats
12 Calorie Bike, Row, or Ski Erg
12 Empty Bar Good Mornings
9 Calorie Bike, Row, or Ski Erg
9 Wall Squats (Video)

Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

Walk through pace for 2 rounds, building in intensity:
A) 5 Wallballs (20/14) + 3 Strict Pull-Ups + 3 Kipping Pull-Ups
B) 5 Box Jumps (24/20)
C) 3 Power Snatches + 3 OHS (build in weight over the two rounds)
D) 10/7 Calorie Row

Four by Four

Alternating EMOM x 16 (4 Rounds):

A) 7 Wallballs (20/14) + 3 Bar Muscle-Ups (or 7 CTB Pull-Ups)
B) 15 Box Jumps (24/20)
C) 7 Power Snatches + 7 OHS (95/65)
D) 15/12 Calorie Row