Learning motion, rythem & Midline stability in the movement.
*We are not looking for your chin to clear the bar, we are looking for the pattern and multiple reps to take place. I would rather see 5 below the bar than 1 above butterflies are about stringing reps together and building up from a base.
WOD (20 Min)
0-2 Min SKI SIT
2-3 Min 8 PISTOL SQUATS
3-4 Min 20 FSU
4-5 Min 8 BUTTERFLY PULL UPS
5-7 200m RUN + Max DUs
7-9 Min SKI SIT
9-10 Min 10 PISTOL SQUATS
10-11 Min 20 FSU
11-12 Min 10 BUTTERFLY PULL UPS
12-14 200m RUN + Max Dus
14-16 Min SKI SIT
16-17 Min 12 PISTOL SQUATS 12/16kg
17-18 Min 20 FSU
18-19 Min 12 BUTTERFLY PULL UPS
19-23 400m RUN + Max Dus
-Rx Athletes must complete full pistols and full butterflies, however butterflies cannot be broken into singles, 2 consecutive reps at least.
-Scaled athletes will be given progressions for pistols and butterflys although must try and stick to all other standards.
SCORE = Rounds Completed + Dus