From A Caterpillar to a BUTTERFLY

October 2, 2013
By : Goose

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