Kacey Millard

Saturday, September 30th

Buckhead Crew

Partner WOD

Crossfit Team Series WOD 3:
50 Syncronized Wall Balls (20/14)
30 Cleans (135/95)
50 Syncronized Wall Balls (20/14)
20 Cleans (185/135)
50 Syncronized Wall Balls (20/14)
10 Cleans (225/155)

Friday, September 29th 2017

Brandon

Double Under Skill Work

Flight Simulator:
5-10-15-20-25-30-35-30-25-20-15-10-5

>30 Unbroken Double Unders: Do Double Unders
<30 Unbroken Double Unders: Do Single Unders with closed eyes

18 Minute EMOM:
Evens: 1 Round of “Cindy”
Odds: 45 Second elbows and toes plank hold

“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

 

Saturday, September 23rd 2017

Annette

Partner WOD

800m run
100 American Kettlebell Swings (53/35)
100 Pull-ups
100 Plate Lunges (45/25)
100 Hand-release Push-ups
100 Sit-ups
800m Run

Partners run the 800 together, then work one at a time to complete reps

 

Wednesday, September 20th 2017

Binh

Double Under Skill work

10 Minute EMOM:
Evens: 50 Single Unders/*Single Unders
Odds: 30 Seconds Double Under Attempts/*Double Unders

<30 Unbroken Double Unders/>30 Unbroken Double Unders
*Must pick a rep scheme for singles and doubles and stick with it each round

For time:
Partner 5k row
Every 5 minutes,
100m Farmers Carry (70/53), partners switch as needed