Smooth Like Butter-fly

Mar 12th, 2014

Category: Competitor

Smooth Like Butter-fly

Patiently Waiting

Patiently Waiting

Row 1000m
20 Barbell Overhead Squats
20 Bandy pull-aparts
-Spend 10 minutes rolling the lats and forearms


10 Butterfly Pull-ups or Butterfly Chest to bar pull-ups

-If you do not have butterfly pull-ups, then this is the time to work on them. Scale to the appropriate number of reps. Only do chest to bars if your regular pull-ups are good.

-If your pull-ups are good work on the speed of the turnover and staying tighter in the hollow position

Strength (15 minutes)
Overhead Squat
Work up to Max Weight for 10 Repetitions

WOD (25 minutes)
Calories on the Rower
Each for time
Rest 1:1
Report all sores


  1. Shane Callaghan 03/12/2014 at 3:37 pm

    Warmed up
    emom: 10×10 CTB butters
    OHS: 155#x10 PR pancakes
    wod: cant remember. Didnt go as hard as I shouldve

  2. biscoe 03/12/2014 at 3:01 pm

    emom: c2b butterflies
    ohs: 185#
    wod: can’t remember all the times.. felt pretty good though

  3. Kyra Williams 03/12/2014 at 1:18 am

    That is one high quality video! Who is the videographer behind that thing? They deserve an award!