Tri erg WOD:
Tri Erg Partner WOD:
AMRAP 15 min:
Max Cal Ski Erg
Max Cal Row
Rest 5 min
AMRAP 15 min:
Max Cal Bike Erg
Max Cal Row
Rest 5 min
Bang for the Buck Sunday
A, E40 sec for 12 min (3 Rounds): (min 18-30)
1, 20 sec for Max Reps SA KB Front Rack Reverse Lunge Left Arm 16/12 kg (35/25 lbs)
2, 20 sec for Max Reps SA KB Front Rack Reverse Lunge Right Arm 16/12 kg (35/25 lbs)
3, 20 sec for Max Reps SA KB Push Press Left Arm 16/12 kg (35/25 lbs)
4, 20 sec for Max Reps SA KB Push Press Right Arm 16/12 kg (35/25 lbs)
B, EMOM 16 min for Max Reps (4 Rounds): (min 34-50)
1, 45 sec for Max KB Swings 24/16 kg (52/35 lbs)
2, 45 sec for Max Cal Erg
3, 45 sec for Max Wall Walks
4, Rest
C, E30 sec for 3 min: (min 52-55)
1, 20 sec Hollow Hold
2, 20 sec Superman Hold
