Tri erg WOD:
Tri Erg:
2 Rounds:
20 sec on/10 sec off*10 Intervals:
1, Ski Erg for Meters
Rest 1 min
2, Row for Meters
Rest 1 min
3, Bike Erg for Meters
Rest 1 min
* 10 sec off=active rest
2 Rounds, where you do 10 Intervals on every station before moving to the next station
Bang for the Buck Sunday
A, EMOM 12 min (3 Rounds): (min 18-30)
1, 12 Bench Press/Floor Press
2, 12 Left Leg Staggered Stance Romanian Deadlifts
3, 12 Right Leg Staggered Stance Romanian Deadlifts
4, 12 Barbell Bent Over Rows
*Pick loads that give you 2 reps in reserve
B, EMOM 16 min for Max Reps (4 Rounds): (min 33-49)
1, 45 sec for Max Cal Erg
2, 45 sec for Max Line Facing Burpees
3, 45 sec for Max DB Snatches 22.5/15 kg (50/35 lbs)
4, Rest
C, E30 sec for 6 min (3 Rounds): (min 50-56)
1, 20 sec Hollow Hold
2, 20 sec Left Side Plank
3, 20 sec Right Side Plank
4, 20 sec Superman Hold
