TUE 3/3/26 WOD

Written By Ferber Wilson

Warm up - 3 sets - 1:00 air bike - 10 double-kettlebell deadlifts - 10 Inchworms - 25-meter kettlebell farmers carry – KB hang cleans:  5 KB swings to chest level – 5 KB swings + elbow pulls – 5 KB hang cleans – Load up:  Hang KB cleans – 5-5-5 (end heavier than working weight)

WOD
5000m bike L2-4000m bike L1-3000m bike (under 9 min)
30 KB hang cleans L3-55/35# L2-45/25# L1-35/15#
200m KB farmers carry L3-55/35# L2-45/25# L1-35/15#
3000m air bike L2-2500m bike L1-2000m bike (under 5 min)
20 KB hang cleans
100m KB farmers carry
1000m air bike L2-750m bike L1-500m bike (under 2:30)
10 KB hang cleans
50m KB farmers carry
500m air bike L2-400m bike L1-250m bike (under 1:30)
– Use two kettlebells –

For time (28 Min Cap)

Post WOD - 1:00 forearm stretch - 1:00 thread the needle stretch/side

Ferber Wilson
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MON 3/2/26 WOD