01/03/2019

Metcon
"Warm Enough to Cook"
With a running clock:
0-12 min
4 Rounds for Time
12 KB Swings (55/35)
8 Box Jump Overs
6 KB Goblet Squats
4 Burpees
2 Muscle Ups (or attempts)

12-22 min
Build to a 1RM Front Squat

22-36 min
Every 2 min
Deadlift Weight/Rep Ladder*
12 Toes to Bar
* see WOD below

36-??
2 attempts at 1RM Deadlift

Metcon (Time)
4 Rounds for Time:
12 KB Swings (55/35)
8 Box Jump Overs
6 KB Goblet Squats
4 Burpees
2 Muscle Ups (or attempts)
Front Squat (Build to a heavy single in 10 min)
Metcon (Weight)
Every 2 min x 7
"X" Deadlift (building)
12 Toes to Bar
– Rd 1: 5@50%
– Rd 2: 3@60%
– Rd 3: 3@70%
– Rd 4: 3@80%
– Rd 5: 2@85%
– Rd 6: 2@90%
– Rd 7 1 @95%
Deadlift (2 attempts to do a 1RM deadlift (100% or 100%+))
Metcon
Post WOD Core:
12 min x
30-60 sec TRX Mountain Climber
30-60 sec KB Pike Crunch