Wednesday 27th July

Warm up 

Dynamic stretching 

PNF Stretching 

Tech Work 

Butterfly Tekkers

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 

 

James Davidson

ne37 1pr