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) then: QF #5 (modified) For time: 21-15-9-5 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 WEDNESDAY 4-14-21 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