Tuesday, March 3

Written By Ben Williamson

announcements:

  • If you want to get your Open WOD score recorded, you’ll have until Tue night to get your WOD logged on the sheet. If you did these in class, we’ve done this for you. If you're outside of class, you’ll need to write it on the sheet on the whiteboard (make sure to indicate whether you did the WOD Rx!), or just let me know, and I’ll add it in.

rx

For time:
5,000-m air bike
30 KB hang cleans (35/53 lb)
200-m KB farmers carry (35/53 lb)
3,000-m air bike
20 KB hang cleans
100-m KB farmers carry
1,000-m air bike
10 KB hang cleans
50-m KB farmers carry
500-m air bike
– Use two kettlebells.

Score: Total time

intermediate

For time:
5,000-m air bike
30 KB hang cleans (26/35 lb)
200-m KB farmers carry (26/35 lb)
3,000-m air bike
20 KB hang cleans
100-m KB farmers carry
1,000-m air bike
10 KB hang cleans
50-m KB farmers carry
500-m air bike
– Use two kettlebells.

Score: Total time

beginner

For time:
3,000-m air bike
20 DB hang cleans (10/15 lb)
150-m DB farmers carry 10/15 lb)
2,000-m air bike
15 DB hang cleans
75-m DB farmers carry
500-m air bike
10 DB hang cleans
50-m DB farmers carry
250-m air bike
– Use two dumbbells.

Score: Total time

Skill Work

Rest, stretch, recover.

Ben Williamson
Next

Monday, March 2