Last Thursday our friends from CrossFit Perryville, who were competing in the Quarter Finals, came down to borrow our 15′ ropes. As we watched them complete as much as they could do in that workout, I thought about us doing those WODs. There is no way I would program what they had to do. So, I modified them and we are doing them this week as modified WODs that will be achievable. You do not need to do lots of tests (competitions), but rather meat and potatoes work that will make you stronger and fitter for your real life.

MONDAY 4-12-21
Strength WOD: Bench Press (3x5)
QF #5 (modified)
For time:
Snatch (heavy)
Burpee Box Overs (high)
time cap 15:00

TUESDAY 4-13-21
(Bench Press)
QF #3
For time:
120 Wall Balls
120 Calorie Row
time cap 15:00
*This one you can modify yourselves 100/100, 75/75

QF #1 (modified)
For time:
3 Rounds of:
10 Handstand Push-ups
10 DB Hang Power Cleans
30 Double Unders
Rest 1:00
3 Rounds of:
10 Push-ups
10 DB Shoulder-to-Overhead
30 Double Unders
time cap 20:00

THURSDAY 4-15-21
QF #2 (modified)
For time:
40 Sit-ups
4 Rope Climbs
40 Pistols
30 Sit-ups
3 Rope Climbs
30 Pistols
20 Sit-ups
2 Rope Climbs
20 Pistols
10 Sit-ups
1 Rope Climb 
10 Pistols

FRIDAY 4-16-21
QF #4 
For Max weight:
4 Reps Front Squat
OR (modified)
5 Rounds of:
1:00 Max Reps Front Squat - moderate weight
3:00 Rest
time cap 20:00

SATURDAY 4-17-21
Open Gym at 8am and 9am
Yoga at 9am

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