From A Caterpillar to a BUTTERFLY

  • October 2, 2013
  • By :

DudleyDieselDL
Warm Up
run 800m, mobilize the shoulders

Skill Session
spend 10 minutes messing around with butterfly pull-ups, butterfly t2b, kipping ring dips

Strength – 25 minutes
1 RM Deadlift

WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…

Ca$hOut
With perfect from, accumulate 10 of each of the following Strict Ball Up, Strict T2B, Skin the Cat, Dragon Flag, Ring Flye’s, Ring Push Outs…

18 Comments

  • Manny Rodriguez

    10/04/2013 @ 7:55 am

    Warm up done
    Dl 365 PR
    Wod 45 reps rx

  • Manny Rodriguez

    10/04/2013 @ 7:55 am

    Warm up done
    Dl 365 PR
    Wod 45 reps rx

  • Rachel 'Goose'

    10/03/2013 @ 2:58 pm

    PR’d my Deadlift (310) by 20# (must be a Goose thing) & improved my form significantly- pretty stoked I dont dread them anymore. Love this kind of WoD, rushed through it a bit trying to work on going faster in my Metcon’s- Amy helped to point out some technique issues- got to T2B in round of 15.

  • Rachel 'Goose'

    10/03/2013 @ 2:58 pm

    PR’d my Deadlift (310) by 20# (must be a Goose thing) & improved my form significantly- pretty stoked I dont dread them anymore. Love this kind of WoD, rushed through it a bit trying to work on going faster in my Metcon’s- Amy helped to point out some technique issues- got to T2B in round of 15.

  • Crowley

    10/03/2013 @ 2:08 pm

    deadlift: 425# – 20# PR from July, I didn’t test this prior to the strength cycle due to a pulled hamstring. Lost a bit of skin on my palm during the pull so I skipped the programmed wod and did 10 minutes on the airdyne of :30 on/:30 off

  • Crowley

    10/03/2013 @ 2:08 pm

    deadlift: 425# – 20# PR from July, I didn’t test this prior to the strength cycle due to a pulled hamstring. Lost a bit of skin on my palm during the pull so I skipped the programmed wod and did 10 minutes on the airdyne of :30 on/:30 off

  • Goose

    10/03/2013 @ 1:45 am

    20 lbs over my previous dead before the strength cycle but still off my all time PR. In need of some quality mobility time.

  • Goose

    10/03/2013 @ 1:45 am

    20 lbs over my previous dead before the strength cycle but still off my all time PR. In need of some quality mobility time.

  • KA

    10/03/2013 @ 12:44 am

    Warm-up: done
    Deadlift: 280#, 15# PR.

    Wod: 80. 7-8 more than during the open.

  • KA

    10/03/2013 @ 12:44 am

    Warm-up: done
    Deadlift: 280#, 15# PR.

    Wod: 80. 7-8 more than during the open.

  • biscoe

    10/03/2013 @ 12:24 am

    pull: 555# (pr)

    tried to be a hardo after that and go for 590# to be beat big dale but wasn’t happening.. dedonno called me out for not going for 575# and now after thinking about it, kinda pissed at myself that i didn’t try.. oh well, always next strength cycle

    …oh and more bloody noses

  • biscoe

    10/03/2013 @ 12:24 am

    pull: 555# (pr)

    tried to be a hardo after that and go for 590# to be beat big dale but wasn’t happening.. dedonno called me out for not going for 575# and now after thinking about it, kinda pissed at myself that i didn’t try.. oh well, always next strength cycle

    …oh and more bloody noses

  • JonesMike

    10/02/2013 @ 5:52 pm

    11 am session with TK was sponsored by old Jameson and ginger ale smell. 405 ( not a PR but form was better and no back issues so I was happy) 74rx, I believe it was 115 and Knees to elbows last time

  • JonesMike

    10/02/2013 @ 5:52 pm

    11 am session with TK was sponsored by old Jameson and ginger ale smell. 405 ( not a PR but form was better and no back issues so I was happy) 74rx, I believe it was 115 and Knees to elbows last time

  • Kara

    10/02/2013 @ 5:36 pm

    Deadlift: 225# this is a big improvement because before everytime I deadlifted more than 150 my back would kill.
    Wod: 64 reps, also worse than before

  • Kara

    10/02/2013 @ 5:36 pm

    Deadlift: 225# this is a big improvement because before everytime I deadlifted more than 150 my back would kill.
    Wod: 64 reps, also worse than before

  • Petra

    10/02/2013 @ 4:09 pm

    Deadlift: 280#, that’s a 5-lb PR
    WOD: One of my least favorite WODs ever. Did even worse than in the open: 48 reps

  • Petra

    10/02/2013 @ 4:09 pm

    Deadlift: 280#, that’s a 5-lb PR
    WOD: One of my least favorite WODs ever. Did even worse than in the open: 48 reps

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