BUTTERFLY EFFECT ONLINE - WEEK 4
OCTOBER 1ST THROUGH TO OCTOBER 7THDownload 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 timeMasters 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