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BUTTERFLY EFFECT ONLINE - WEEK 4

OCTOBER 1ST THROUGH TO OCTOBER 7TH

Download Event Information Below

EVENT 4

FOR TIME (WITH A 22 MINUTE TIME CAP)

ADVANCED

  • 50 Wall balls @ 6kg to 9ft

  • 40 Toes to Bar

  • 30 Squat Cleans @ 45kg

  • 20 strict handstand push ups

  • 10 bar muscle ups

  • 20 strict handstand push ups

  • 30 squat cleans @ 45kg

  • 40 toes to bar

  • 50 wall balls @ 6kg to 9ft

    Split Reps as Required
    One athlete working at a time

 

INTERMEDIATE / MASTERS

  • 50 Wall balls @ 6kg to 9ft

  • 40 Toes to Bar

  • 30 Squat Cleans @ 35kg

  • 20 handstand push ups

  • 10 chest to bar pull ups

  • 20 handstand push ups

  • 30 squat cleans @ 35kg

  • 40 toes to bar

  • 50 wall balls @ 6kg to 9ft

    Split Reps as Required
    One athlete working at a time

     

    Masters may make the following substitutions if required:

    Toes to bar – 3 x knee raises
    Handstand push ups – 3 x 10kg dual Dumbbell push press
    Chest to bar –  3 x jumping pull ups
    3 substituted reps = 1 rep

 

BEGINNERS

  • 50 Wall balls @ 4kg to 9ft

  • 120 Knee Raises

  • 30 Squat Cleans @ 25kg

  • 60 dual dumbbell shoulder to overhead @ 10kg

  • 30 jumping pullups

  • 60 dual dumbbell shoulder to overhead @ 10kg

  • 30 squat cleans @ 25kg

  • 120 Knee Raises

  • 50 wall balls @ 4kg to 9ft

    Split Reps as Required
    One athlete working at a time

 

 

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